Molly McNamee | No Equipment Booty Workout
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No Equipment Booty Workout

I am very excited to share today’s new workout with you because it’s all about the booty. I don’t give myself compliments that often, but I know how to structure a workout so it feels like your butt is literally on fire.

An amazing looking bum isn’t the only benefit of a workout like this. Training your butt, one of the biggest muscles in the very center of your body, increases strength and reduces pain and injury in other areas of your body. I prescribe this workout, or any of my other booty focused leg workouts, to my clients with bad knees and lower back pain. A strong back side will help balance out your body and keep you safe.

If you shaping and strengthening your glutes is one of your main exercise goals, you should absolutely check out the MFit Peach Plan (4-week plan) or the 8-Week Build A Booty program. These two workout guides structure your workout schedule and come with killer workout videos, so all you need to do to get a nice ass is follow the instructions!

The workout below will show you how effective an MFit booty workout can be… even one that is 10-minutes long without equipment!

Print out the workout instructions below or follow along with the video!

Complete 1 set of all exercises:

1. Hip Opener Lunge
2. Down Dog Leg Lifts (10)
3. Plank Donkey Kicks (15)
4. Low Lunge Butt Kick (15)
5. Chair Pulses (10)
6. Single Leg Chair Pulse (10)
7. Side Squat (10)
8. Repeat 2-7 on other side
9. Squat Pulses (10)
10. Squat Double Heel Drop (20)
11. 180 Stomp Squat (3e)
12. Heel Clicks