Tuesday 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

* • 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.
* • SIDE LUNGE (2 x 20 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 20 reps on one side before switching to the other side.
* • 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.
thursday-butt-4
* • SUMO SQUAT (2 x 20 reps)
  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.
  4. Keep your back straight and head up throughout the movement, execute action 20 times.
* • FORWARD HIP SWINGS (2 x 20 reps)
  1. Stand tall holding onto a pole, wall or stationary object for support.
  2. Engage your abs as you swing your one leg as far out to the side and then across the stationary leg as you comfortably can.
  3. Don’t just let gravity pull the leg, actively use the muscles.
  • Complete all 20 reps on one side, then alternate.
tuesday-butt-6
* • 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 required number of reps that is 20 on one side before alternating to right leg
monday-butt-5
* • 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
tuesday-butt-8
* • GLUTE BRIDGE (2 x 40 secs)
  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 position for 40 seconds.
monday-butt-9

Download this BUTT Program Tuesday plan for free. 

Download Now      Preview Plan