Rest where noted before continuing on to the next exercise. Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. If you're following along here, you can watch the video above or keep scrolling for a breakdown of each move, including instructions and a visual exercise demo. Workout 4: Squats performed: 140 pounds 3 x 6 (+5 pounds rep per set) In this example, you improved by adding 1 rep to each set on workout 2. Here's a preview of the workout program, which you can access here or via the streaming fitness app All/Out Studio (bonus: the first week of programming on the app is free!). You're going to feel it the next day-but in a good way!
While engaging your core, slowly lift your hips off of the ground using your glutes. It's intended to be a low-impact, lower-body workout, but don't let the fool you. Glute bridge abduction Lie on your back with your arms to your sides, knees bent, and feet flat on the floor.
I've designed this to be an AMRAP workout, meaning that your goal is to do as many reps as possible (with proper form!) or each move in the time allotted, rest as indicated, and then continue on to the next exercise. The Best Butt Exercises: Hip Thrusts Despite its somewhat sexual nature, the hip thrust is a fantastic exercise for butt-building, and should not be left out of your training program. For it, all you're going to need is yourself and your mat because it's all about bodyweight exercises. This 20-minute leg and butt workout is part of my 30-day fitness challenge.
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