Yo, what’s up fitness fanatics!
I’ve got something freakin’ epic for all you booty blasters out there. Get ready to unleash the power of the best booty workout challenge in the world! Are you ready to transform that backside into a work of art? Well, buckle up because we’re about to take things to the next level.
This workout routine is no joke, but trust me when I say the results will be worth every bead of sweat. Are you ready to give it your all? Sweet, let’s dive right in!
First up is the one-minute kneeling leg lifts. Oh yeah, we’re starting this challenge off strong! Keep that core tight and leg lifted, feeling that burn in your glutes. You can do it, no pain, no gain, baby!
Now, hold on tight because we’re not done with those leg lifts just yet. We’re going for an intense 30 seconds of kneeling leg lift pulses. Feel the fire shooting through those glutes as you pulse it out. Don’t give up, keep going until the very last second!
Now let’s switch it up and hit the other side. Give me one minute of kneeling leg lifts on the left. Feel that booty burn, embrace it! We’re sculpting those muscles, peeps!
And you bet your sweet cheeks, we’re finishing off with 30 seconds of kneeling leg lift pulses on the left side too. Don’t let that fire fade, embrace it and keep pushing until the end. This is where champions are made!
Next up is the real test of strength and endurance – squats! Get ready to feel that burn throughout your entire lower body. One minute of squats, baby! Drop it low, keep that form in check, and let those glutes do the talking. You got this, no excuses!
But wait, we’re not done just yet. Thirty seconds of a static squat hold is up next. Hold that position, let those quads and glutes scream in agony. This is where you separate the weak from the strong.
Finally, we’re hitting you with 30 seconds of squat jumps. Explode off the ground, engaging those glutes, and feel that burn radiating through your entire body. It’s the grand finale, my friends, so make it count.
By the end of this booty blaster challenge, you’ll have conquered not only the physical test but also that inner voice telling you to quit. You’ll have built a butt to be proud of. So what are you waiting for? Lace up those sneakers, grab a water bottle, and get ready to unleash your booty power!
Remember, consistency is key. Challenge yourself every day, push past your limits, and you’ll reap the sweet rewards. Your booty will thank you, and the world won’t be able to resist your newfound confidence.
It’s time to say goodbye to a flat booty and hello to a booty that commands attention. Are you up for the challenge? Let’s do this, my fellow booty blasters!
Routine Essentials
-5 Minutes Total
-Fast paced; zero rest time and quick transitions between exercises
-5 Exercises
-No warm up or cool down (quick stretch recommended)
Printable Workout
1 Minute Kneeling Leg Lifts (right)
30 Seconds Kneeling Leg Lift Pulses (right)
1 Minute Kneeling Leg Lifts (left)
30 Seconds Kneeling Leg Lift Pulses (left)
1 Minute Squats
30 Seconds Static Squat Hold
30 Seconds Squat Jumps
Calorie Burn Estimates
We estimate that this butt and thigh workout burns between 6-8 calories per minute, or 30-40 calories total. The short duration makes for a lower caloric expenditure, which is why we recommend that you do it in combination with either one of our longer full length workout videos, or with a blend of several of our other short routines like this one.
Were you able to make it all the way through this workout without taking any breaks?
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My body just be eye popping.
