Thursday 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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* • 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 (2 x 30)
  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.
* • SUMO SQUAT (2 x 20)
  1. Stand upright with arms straight and feet wider apart from shoulders.
  2. Lower your body sending your hips back and bending your knees.
  3. Push through your heels to return to the start position.
  •  Keep your back straight and head up throughout the movement, execute action 20 times.
* • GOBLET SQUAT (2 x 25 reps)
  1. Stand upright with a dumbbell or container in both hands at chest height with your feet flat, shoulder-width apart.
  2. Lower your body toward the floor, sending your hips back and down, bending your knees.
  3. Push through your heels to return to the start position keeping your back flat and head up throughout the movement, execute 25 reps.
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* • FIRE HYDRANT (2 x 20 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 20 reps on one side and then alternate to the right leg.
* • 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.
* • CURTSY LUNGE (2 x 14 reps)
  1. Stand upright with your arms by your sides.
  2. Step back and across behind your other leg, lowering your back down and leaning your torso slightly forward.
  3. Push down on your front foot to return to the start position.
  • Complete all 14 reps on one side before switching to the other side.
* • 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.
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