Monday 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. 

YOUR HEALTH, MY PRIORITY.

Download our custom BUTT Program plan for free

Download Now      Preview Plan

* • HIGH KNEES (2 x 30s)
  1. Stand upright with your feet together and your arms by your sides.
  2. Run on the spot raising your knees as high as possible each step.
  3. Rapidly switch feet and use your arms as if running for 30 seconds.
* • SQUATS (2X20)
  1. Stand upright with your arms by your side.
  2. Lower your body toward the floor, bending at the hips and knees, keeping your back flat.
  3. Push through your heels to return up to start position.
  • Execute 20 reps, you may place head behind your head.
* • LUNGES (2 x 10 Reps)
  1. Stand upright with your arms by your sides.
  2. Take a step forward, dropping your back knee to the floor and leaning your torso slightly forward with your weight on your front leg.
  3. Push off your front foot to return to the start position.
  • Complete all 10 reps on one side before switching to the other side.
* • CLAMSHELLS (2 x 14 reps)
  1. Lie on one side propping your head up on one hand with your knees bent and legs together out in front with your other hand on the mat in front.
  2. Raise the top knee up, moving from your hip parting your legs but keeping your feet touching.
  3. Do not allow your pelvis to slide back as you lift.
  • Lower and execute 14 reps.
monday-butt-4
* • FIRE HYDRANT (2 X 14 reps)
  1. Start with your hands and knees on fours. Place your hand directly beneath your knees.
  2. Lift your left leg sideways from your body at a 45-degree angle, keep your knee at 90 degrees.
  3. Lower your leg to starting position to complete one rep.
  4. When you lift your leg point your foot toward the opposite wall, so as to gain correct hip rotation.
  • Complete 14 reps on one side and then alternate to the right leg.
* • DONKEY KICKS (2 x 20 reps)
  1. Begin on all fours with knees and hands on the floor.
  2. Kick one leg back and up with a 90-degree angle at the knee, pushing your foot towards the ceiling.
  3. Lower it back down to starting position and repeat.
  • Complete all 20 reps on one side before switching to the other side.
monday-butt-6
* • SIDE LYING LEG LIFT (2 x 14 reps)
  1. Lie on your side, with your head propped up on one hand and your legs straight, one on top of the other.
  2. Raise the upper leg straight up off the lower leg as high as possible and hold for 2 seconds.
  3. Gently lower your leg and repeat executing 14 reps on one side and alternate sides.
monday-butt-7
* • 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.
monday-butt-8
* • GLUTE BRIDGE (2 x 16 reps)
  1. Lie on your back with your knees bent and feet flat, placing your hands at your side.
  2. Raise your hips gently off the floor trying to make a straight line from your hips to your shoulders.
  3. Hold, then lower yourself back to the floor and execute 16 times.
monday-butt-9

Download this BUTT Program Monday plan for free. 

Download Now      Preview Plan