We know we have been lacking in the fitness/workout posts on social media, and even on here, so we thought we would start “Workout Wednesdays” where we share a quick workout that can be done anywhere!
You may not be able to make it to the gym or just don’t have a gym membership in general, so all you need for our workouts are some dumbbells and maybe some resistance bands. We will try to keep them pretty simple and explain each movement the best we can, but as always, if you have any questions, feel free to reach out or comment below!
We always say that working out and lifting weights is great, however, with that being said, diet and healthy eating is key. You won’t get to where you want to be if you are not eating well and nourishing your body properly.
Below you’ll find a quick booty workout. Not only will these moves burn those glutes, but they will get that heart rate going, and will even work some other muscle groups too! Double WIN!
So a little about these moves:
Goblet squats: Start by standing with your feet about shoulder width apart and your toes slightly angled outwards. While holding dumbbells, a plate, or barbell, keep your torso upright and pointed towards the sky (no hunching! We are not 95 years old, haha!). Now, sit down–almost like you’re going to sit down into a chair. As you come down, come down slowly and focus on putting the weight in your heels. Make sure that your knees are aligned with your toes (not going over). As you come up form the squat, drive your weight up as you squeeze your glutes into standing position.
Reverse lunge into a press: Start by standing with your feet about shoulder width apart, toes pointed forward, and dumbbells gripped with your arms forming a “u” shape. Step your left foot back and place the ball of your foot on the floor–making sure your right foot is planted on the floor and your toes are directly aligned with your toes (again, not going over). Your right leg should be forming a 90 degree angle. Then, as you step up form the lunge, kick your left leg (think about reaching your knee cap towards your chin), and raise your arms until there is a slight bend in your arms (avoid locking your elbows out). Repeat the opposite with your right leg.
Bulgarian Split Squats: Similar to the reverse lunge above, start by standing with your feet about shoulder width apart, toes pointed forward, and dumbbells gripped with arms at your sides. Step back and place your left foot against a wall (or, if you have a chair or bench, place the top of your foot on that so that it is resting directly on your choice of seat). Keep your right foot on the floor–making sure your right foot is planted on the floor and your toes are directly aligned with your toes (again, not going over). Your right leg should be forming a 90 degree angle. Repeat for specific reps, and then switch to the right leg.
Deadlifts: Start by standing with your feet about shoulder width apart, toes pointed forward, and dumbbells gripped in your hands with arms at your sides. With your legs slightly bent and your chest lifted towards the sky and shoulder blades squeezed together (maintain a flat back), slightly lower your body and hinge at your hips. Dumbbells should be directly in front of your legs (almost touching your shins). As you come down, your back should be flat, and stick that booty out to the other wall. You should feel a great stretch in your hamstrings as you lower the dumbbells to shin level. Then, rise to starting position SLOWLY as you squeeze your glutes together.
There you have it! Try this workout and you’ll have a popping booty in no time!
What are y’alls’ favorite exercises to do to work those glutes and hamstrings?