Friday Butt Routine

GENERAL INSTRUCTION: Complete one set, move to the next exercise creating a circuit.
REST: 6O seconds rest after completing each rep and 180 seconds after a complete circuit.
During exercise, if you feel any abnormalities or unusual pain, please stop the exercise immediately and contact us. 

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* • BUTT KICKS (2 x 60 secs)
  1. Stand upright with your hands by your sides.
  2. Jog in place and rapidly kick your leg high back up behind as if you were trying to kick yourself in the buttocks.
  3. Rapidly alternate legs in a jogging motion for a minute.
* • SIDE TO SIDE SQUAT (2 x 20 reps)
  1. Stand straight with your feet shoulder-width apart.
  2. Get in squat position by pressing your hips back.
  3. Stand up, take a small step to the side and squat again.
  4. Return to the initial position and repeat this side to side movement until the set is complete.
* • BULGARIAN SPLIT SQUAT (2 x 10 reps)
  1. Stand up straight with one foot up on a bench behind you and arms straight at your sides.
  2. Lower your body down toward the floor, bending at your hips and knees and lean your torso slightly forward.
  3. Push up through your front foot to return to the upright position.
  4. Complete all reps on one side before switching to the other side, execute 10 reps.
* • SIDE LUNGES (2 x 14 reps)
  1. Stand upright with your arms by your sides.
  2. Take a step to one side, lowering your body down and leaning your torso slightly forward with your weight on the outside leg.
  3. Push off your outside foot to return to the start position.
  • Complete all 14 reps on one side before switching to the other side.
* • HIP HINGE (2 x 20 reps)
  1. Start in a squat position, your feet hip-width apart, your head up and your hips low.
  2. Stand up, keeping your arms straight and your back flat or straight up.
  3. Lower your back pushing your hip backward and bending your knees, execute 20 reps.
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*• REVERSE LUNGES (2 x 14 reps)
  1. Stand upright and gently step backwards, dropping your back knee toward the floor and leaning your torso slightly forward with your front leg.
  2. Push off your front foot to return to the start position, keeping your back flat and head up throughout the movement.
  3. Complete all 14 reps on one side before switching to the other side
* • BIRD DOGS (2 x 20 reps)
  1. Begin on all fours with knees and hands on the floor.
  2. Raise one arm up in front and the opposite leg straight up behind.
  3. Make a straight line from the raised hand to your raised feet.
  4. Return back to position and repeat.
  5. Complete all 20 reps on one side before switching to the other side.
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* • WALL SIT (2 x 45 secs)
  1. Lean against a wall with your feet wide apart on the floor.
  2. Engage your core and gently slide down and put your feet forward. As you slide down keep leaning against the wall.
  3. When your legs are bent at a right angle. Hold this position for 20 – 30 seconds.
  4. Raise body back up after 30 seconds
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