Saturday 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.
* • PLANK (2 x 45 secs)
  1. Lie face down on the floor with your legs straight and arms tucked in by your side.
  2. Raise your body off the floor, resting on your toes and forearms, maintaining a straight line from your head to your toes.
  3. Hold briefly for 60 seconds, then lower yourself back to the floor.
* • SIDE PLANK (2 x 30 secs)
  1. Lie on one side propped up on one elbow with your legs straight out on top of one another.
  2. Raise your body off the floor, resting on your forearm and foot.
  • Hold position for 30 seconds, the alternate sides
* • SINGLE LEG BRIDGES (2 x 16 reps)
  1. Lie on your back with your knees bent and feet flat, placing your hands at your sides.
  2. Raise your hips off the floor, making a straight line from your hips to your shoulders and extend one leg out straight.
  3. Lower yourself back to the floor and repeat using the other leg.
  • Complete all 16 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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*• SIDE HIP BRIDGES (2 X 12 reps)
  1. Lie on one side propped up on one elbow with your legs straight out on top of one another.
  2. Raise your body off the floor, resting on your forearm and foot.
  3. Keep your body in a straight line and your elbow directly under your shoulder.
  4. Hold, then lower yourself back to the floor and repeat executing 12 reps.
  5. Complete all reps on one side before switching to the other side.
* • DONKEY KICKS (2 x 25 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 25 reps on one side before switching to the other side.
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* • FIRE HYDRANT (2 X 25 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 25 reps on one side and then alternate to the right leg.
* • EXTENDED PUPPY (2 x 45 secs)
  1. Start on all fours.
  2. Sit your hips back slightly as your lower your torso and head down toward the floor, reaching arms straight overhead with palms down.
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