What you need: Water, a yoga mat, a flat bench, kitchen chair, or stable box about 2′ from the floor, one set of dumbbells (5 -10 lbs.), a stop watch or the interval timer on your phone, and ankle weights (optional).

Below you will find video demonstrations for all of the exercises. It’s very important that you watch each video in order to understand the correct form for each exercise. Let’s get started!

Sunday

100 Butt Burns (50 each side)
100 Prisoner Squats
30 Side Lunges (15 reps each leg)
30 Walking Lunges (15 reps each leg, dumbbells optional)
50 Side-Lying Leg Lifts  (25 reps each leg, ankle weights optional)

Monday

28-Minute Circuit Workout for a Strong, Sexy Butt
OR
10-Minute Butt and Thigh Workout for Beginners

Tuesday

100 Butt Burns (50 each side)
100 Prisoner Squats
Glute video (as seen below) – 3 sets of 30 bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg, ankle weights optional

Wednesday

Rest/Recovery

Thursday

100 Prisoner Squats
30 Side Lunges (15 reps each leg)
30 Walking Lunges  (15 reps each leg, dumbbells optional)
50 Side-Lying Leg Lifts (25 reps each leg, ankle weights optional

Friday

100 Butt Burns (50 each side)
100 Prisoner Squats
Glute video (as seen below) – 3 sets of 30 Bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg, ankle weights optional

Saturday

28-Minute Circuit Workout for a Strong, Sexy Butt
OR
10-Minute Butt & Thigh Workout for Beginners