Want strong, toned glutes and legs? Then you’ll love this Booty Builder workout from my Macro Hacks program!
When our workouts and diet work together, we can get better results faster. That’s why if you want to lose body fat AND build muscle, you want to make sure you’re creating progressive overload in your workouts and challenging your body with not only heavier weights, but also different tempos.
We often turn to cardio when we want to lose weight or body fat, but actually focusing on BUILDING MUSCLE is oh so key to help us look leaner and keep our metabolism healthy and strong.
And you also want to make sure you’re including movements in multiple planes to also help you develop functional strength and avoid injury.
It’s key too, as we increase our weights and workout intensity, that we do NOT forget the prehab work. Get the correct muscles working and your body warmed up so you can work hard from that first rep of your workout.
Try this Booty Builder and feel those glutes, and legs, working!
The Booty Builder Workout
QUICK WARM UP OPTION: Complete 1 round through the quick stretching flow below as well as 1-2 rounds of the activation. Complete all 5 moves of the activation on one side before switching sides. STRETCHING: 5-10 reps per side Runner’s Lunge Flow ACTIVATION: The Side Lying Series 15-20 reps per side Lying Leg Raises 15-20 reps per side Lying Front Kicks 15-20 reps per side Lying Back Kicks 15-20 reps per side Lying Front to Back Kicks 15-20 reps per side Lying Bicycles
WORKOUT: Complete 1-4 rounds through the first circuit. Do not rest between moves but rest 90 seconds-3 minutes between rounds so you can try and increase weight while feeling your glutes work. Then rest 2-3 minutes and move into the Triset. Complete 2-3 rounds through the triset resting 45-60 seconds between rounds. Then rest 1-2 minutes and complete 1-2 of the exercise, resting 45 seconds in between rounds. If you’re looking for added calf and core work to target those two stubborn areas (and have time!), include the Calf and Core Burner. Complete 2-3 rounds through, resting only as needed between rounds.
CIRCUIT: 6 reps Dead Stop Pause Barbell Band Hip Thrusters 6 reps Fast Reps Barbell Band Hip Thrusters 6 reps Top Pulses Barbell Band Hip Thrusters 20 reps Top Hold Band Hip Thruster Abductions
TRISET: 8-15 reps per side Step Up to Reverse Lunge 8-15 reps per side Band Hip Rotations 8-15 reps Glute Bridge and Curl
EXERCISE: 20 reps per way 3-Way Seated Band Abductions
CALF AND CORE BURNER: 15-20 reps per side Single Leg Calf Raises 15-20 reps per side Single Leg Seated Calf Raises 15-20 reps Bench Two-Way Leg Lowers
We NEED to work on our ability to recruit those muscles to stabilize from the ground up.
Our feet and lower legs are our foundation. And we need a strong and stable foundation if we want to be stronger further up our body.
That’s why in my Booty Burner (2.0) I made sure to include a BALANCE routine, which of course you have to repeat even though you’d love to skip it.
My Booty Burner 1.0 had the Yoga Booty Burner, which people hated…And this new one has The Balance Booty Burner, which oddly stinks in a different way! YAY!
(And if you find balancing is a struggle, I coach you in the follow along workouts, providing variations you can start with to build up!)
These Booty Burner workouts are so key though because of the “ankle-butt connection.”
They help you improve your balance and mind-body connection as you build a strong foundation and activate your glutes!
Especially if you’ve ever had foot or ankle issues…even ones 10 years ago that no longer “bother” you… your current knee or hip pain may be connected!
And all of the glute activation in the world won’t fully add up IF you aren’t doing the right moves to establish that mind-body connection from the ground up!
It’s why you NEED glute activation series like this one!
So try the Balance Booty Burner from my Booty Burner 2.0 below!
Complete 1-3 rounds of the circuit below, pausing briefly to rest and switch sides after all 4 moves are complete (up to 20 seconds). You want to complete all 4 moves on one side before switching. If you find you can’t complete all 4 moves without pausing, you may want to switch sides after the first two moves or rest 40 seconds between rounds.
CIRCUIT: 20 seconds per side Warrior III 20 seconds per side Warrior III Squats 20 seconds per side Standing Clams 20 seconds per side Side Shift Skaters
The quick reference image below is taken from the 28-Day Booty Burner Book, BUT with the program you’ll also get video workouts so you can workout with me and I can coach you through the moves!
Whether you need an amazing workout to do at home or you want to stay on track while traveling, this 30/10 Cordio Workout is a must-do routine!
It’s one of the fun interval workouts in my Bodyweight Blast, included in my Macro Hacks Challenge!
The 30/10 Cordio
WORKOUT: Set a timer for 30 seconds of work and 10 seconds to rest and transition between moves. Complete 2-4 rounds through each circuit without resting extra between rounds. (You may add an extra 40 seconds between rounds if needed so that you don’t have to pause or rest during the 30 seconds of work.) Rest 1-2 minutes between circuits.
CIRCUIT #2: 30 seconds Tuck Jump to Plank Tucks 10 seconds Rest 30 seconds Half Burpee (with push up) 10 seconds Rest 30 seconds Diagonal Skaters to High Knees 10 seconds Rest 30 seconds Hops To Sit Thru 10 seconds Rest 30 seconds Frog Kicks 10 seconds Rest
EXERCISE DESCRIPTIONS:
Switch Stance Burpee: To do Switch Stance Burpees, look straight ahead but rotate your body to the right so your feet are angled forward but facing slightly right. Stagger your back foot slightly forward of your front foot. Then squat down to about parallel to the ground. You won’t want to stand up at any time once you start but will just pop back up into this squat. From this squat position, place your hands down in front of you on the ground and jump your feet back into a plank so that you are now in a plank pointing straight ahead. Perform a push up with your body moving as one unit to drop your chest to the ground. Beginners can remove the push up or perform it from their knees. Push back up and as you come up to the top of the plank, jump your feet in so you can come into a staggered stance squat facing to the left. Pause just briefly to sit in the squat. Then jump back into a plank center, do a push up and jump into a staggered stance on the first side. Move quickly alternating staggered stance squats on each side.
Bear to Crab Crawl: To do the Bear to Crab Crawl, start on your hands and the balls of your feet with your hands under your shoulders and knees under your hips. Your knees should be just a few inches off the ground. Begin to crawl forward stepping one hand and the opposite foot forward. Then move the other hand and foot. Keep alternating sides, making sure the opposite arm and leg step at the same time. Crawl a few steps on each side (based on the space you have). Then lift one hand and kick the opposite knee under your body as you rotate your chest open toward the ceiling. Pivot on the foot and hand that is down so you can rotate into a tabletop bridge. You will place both feet flat on the ground with your chest pointing up toward the ceiling and hands on the ground down at about shoulder height. Begin to crab crawl, stepping one foot and the opposite hand forward. Then the other foot and hand. Your hands can be pointed out to the sides to put less stress on your shoulders. Crab crawl back to the start then flip back over, reaching your hand over your body toward the ground as you pivot on your feet to bring one knee back under and through to return to that bulldog position on your hands and the balls of your feet.
Oblique Twist High Knees: To do Oblique Twist High Knees, bend your elbows and bring your hands together at about chest height with your elbows flaring out to the sides. You want to think of your hands as a target to try and rotate toward your knee as you do a high knee run. Then begin to do a high knee run, tucking your knees up as high as you can. As you bring your knee up, rotate your torso to bring your hands across your body and toward that knee. Then as you straighten that leg out and run the other knee in, twist and bring your hands toward that knee. Keep your hands up at your chest with your elbows flared up and out. Move quickly twisting toward each side as you bring your knees up. To modify, march instead of running.
Inchworm Plank: To do the Inchworm Plank, set up in a forearm plank from your toes with your elbows under your shoulders and your body in a nice straight line down to your heels. Begin to walk your feet in toward your head, keeping your legs straight as you take very small steps forward. Your butt should go up in the air as you walk your feet in to pike up. Walk in as far as you mobility allows. Then jump both feet back out (beginners may walk back out instead). Do not let your hips sag toward the ground as you return to the forearm plank. Then repeat walking back in before jumping back out.
C-Sit Rotational Knees: To do the C-Sit Rotational Knee, sit on the ground with your feet flat and knees bent. Lean back and bring your hands together up at your chest with your elbows out. Engage your abs as you hinge back slightly. Then lift one knee and rotate toward that knee trying to bring your opposite elbow to touch your knee. Keep your elbows out and hands in together as you rotate. Place that foot back down as you lift the other knee to rotate the opposite elbow to touch it. Do not sit up at any time. Stay in that slightly hinged back position, making sure to brace your abs.
Tuck Jump to Plank Tucks: To do Tuck Jump to Plank Tucks, start standing tall before sinking to place your hands on the ground and jump your feet back into a high plank position with your hands under your shoulders and your feet a few inches apart. Brace your abs and don’t let your hips sag as you jump both feet in to bring your knees close to your elbows. Try to jump in so your knees are at least under your hips if not closer in. Use your abs to try to get them just a few inches from your elbows. Do not jump in so much that you sit back on your heels. Then jump back out into the high plank position. Do not let your butt go up in the air and keep your hands under your shoulders. From the high plank position, jump your feet all the way up to come back up to standing. As you come up to standing, swing your arms back and jump up, tucking your knees up toward your chest. Land with your knees soft and then sink back down to move back into that high plank position before tucking your knees in again. Beginners can do a squat jump or bodyweight squat instead of the tuck jump. They can also step back into the plank position and step one knee in at a time. And then extend one leg back out at a time to keep the move lower impact. You can also modify the plank and tuck by placing your hands up on a bench after the bodyweight squat if you can’t get down to the ground.
Half Burpee (with push up): To do Half Burpees, you can modify the move by removing the push up or advance the move by adding one in. To start, set up in the high plank position with your hands under your shoulders and your feet about shoulder-width apart. Then jump both feet up and outside your hands so your in a squat position. Try to really jump all the way in to your hands. Quickly jump back into plank. Try not to let your butt go way up in the air as you jump from the squat back to plank. From here perform a push up with your body moving as one unit. You can go down to your knees as well to do the push up before moving back to a plank from your feet. Move quickly after the push up, jumping back into the squat position. Then repeat, jumping back out into plank. Do not let your hips sag or your butt go up in the air in the plank position. Again perform another push up then jump back in.
Diagonal Skaters to High Knees: To do Diagonal Skaters to High Knees, start to one side and the back of the space you have as you’ll be jumping laterally and forward. Stand and shift your weight onto your outside foot as you swing your arms across your body toward that side. You will lift that inside leg and even let it cross back behind your standing leg. Bend the knee of your standing leg slightly and load that leg and glute, even slightly popping your hip out toward that side. Then jump laterally and forward at an angle to land on your other foot. Swing your arms across your body to help propel you further. Land on that other foot and quickly sink to load so you can jump diagonally forward and across to your starting foot. Do that again to land on the other side. Think about completing 3-5 diagonal skater hops based on your space! Once you’ve completed 3-5 lateral diagonal hops forward, high knee run backward or back pedal back to the start and repeat. To modify, keep your lateral hops smaller while still moving diagonally forward and even march back instead of running back with high knees.
Hops To Sit Thru: To do Hops To Sit Thru, start in the plank position with your hands under your shoulders and your legs together. Your body should be in a nice straight line from your head to your heels. Then, with your legs together, jump your feet in toward your right elbow, rotating so that your knees come outside your elbow. Jump back into the plank position with your feet back center and your body in a nice straight line. Then jump your feet back in, but this time toward your opposite elbow. Rotate to bring your knees toward the outside of your elbow. Jump your feet back out center, but not completely extended. Then rotate open toward the right and kick your left leg under your body and through toward where your right hand is. As you bring your left leg forward and through, lift your right hand. You want to rotate all the way through with your left leg out straight so that you are almost sitting with your left hand down to support you. You want to “sit through.” Then bring the left leg back through so you are back in the starting position position on your hands and the balls of your feet. Next rotate to the left and kick your right leg through and forward as you lift your left hand. Come back into the short plank and then perform the hops toward each elbow. In between the hops, jump fully back into a plank but then don’t jump all the way out after both hops are complete before you do the sit thrus to each side.
Frog Kicks: To do Frog Kicks, lie on your back with your hands behind your head and your legs out straight on the ground in front of you. Bring your heels together while turning your toes out. You can then slightly crunch your upper body up to help press your lower back into the ground or you can fully relax your head down. Lift your legs up off the ground so your heels are about a foot off the ground. Keeping your heels together, bring your heels in toward your butt. Your knees will bend out wide as you’ll keep your hips externally rotated. Letting your knees fall open, bring your heels in, keeping your lower back against the ground. Then kick your legs back out straight and repeat. If you feel your lower back, kick out and up higher. If you feel your hip flexors really taking over, play around with how much you let your knees go out wide as you tuck in.
Yea yea yea…we’ve all heard we can’t spot reduce an area.
And while this is true to some extent, doing workouts focused on the areas we would like to “improve” while dialing in our diet is ESSENTIAL if we want results.
We build the lean muscle that looks amazing with our workouts and then REVEAL that muscle with our diet.
By working specific areas with more focused movements, we can mobilize the fatty acids in the surrounding tissues.
So if you do moves focused on your triceps, you can mobilize more fatty acids in the tissues around your triceps.
But you can’t just then do a bazillion tricep extensions and expect results. You’ve got to put those mobilized fatty acids to work to burn them off!
That’s why you want to include moves to target your trouble zones while also burning off those mobilized fatty acids with compound moves and cardio!
You can do all of these things in a single workout even. Even if you only have your own bodyweight and 10 minutes!
So if you need a killer, quick workout to target some of those common “trouble zones,” like your abs, glutes, inner thighs and triceps, you’ll love this Burner workout from my 28-Day Core Burner program! (And if you need help with the diet side of this things, this program does have that option!)
The 10-Minute Trouble Zones Burner
Set a timer for 20 second intervals of work and move quickly from one move to the next. Try not to rest during the 20 seconds of work, but modify as needed. Complete 3 rounds then perform the active rest for about 20 seconds and move on to 3 rounds of the second circuit. Beginners may rest fully instead of doing the Wacky Jacks.
CIRCUIT #1: 20 seconds Mountain Climber Burpee 20 seconds per side Curtsy Lunge to Leg Lift 20 seconds Alternating Leg V-Ups
20 seconds Wacky Jacks
CIRCUIT #2: 20 seconds Alternating side Lunges with Hops 20 seconds per side Tricep Push Ups 20 seconds Spiderman Mountain Climbers
If you love this workout, check out the entire 28-Day Core Burner program…there are even follow along workouts if you enjoy doing a video workout with me!
BUT for the quickest and best fat loss results possible?
Both diet AND exercise must work together.
You don’t get that lean strong look WITHOUT dialing in your training.
As I like to say, abs aren’t made in the kitchen…they’re REVEALED in the kitchen.
And that is why pairing a healthy diet with a proper workout routine is key.
(If you need help with the diet side of things, CLICK HERE…otherwise let’s have some workout fun!)
The 30/10 Bodyweight Fat Torcher
Set a timer for 30 seconds of work followed by 10 seconds of rest to transition to the next exercise in the circuit. Do not rest during the 30 seconds of work. It is better to modify the move so that you can keep moving!
Complete 4-6 rounds through the circuit. If needed, you may add in an extra 40-90 seconds of rest between rounds. Otherwise only rest the 10 seconds between moves!
CIRCUIT: 30 seconds Skier Hop Burpee 10 seconds Rest 30 seconds Double Pulse Squat Jumps 10 seconds Rest 30 seconds Half Burpee with Push Up 10 seconds Rest 30 seconds Squat Jump Bulldogs 10 seconds Rest 30 seconds Crawl with Sit Thru 10 seconds Rest
Remember, the key is to keep moving the entire 30 seconds while performing QUALITY reps. If you feel your form faltering or you have to rest, try regressing the movements.
Now…Let the sweat fly with this fun 30/10 workout!
MODIFICATION SUGGESTIONS:
If you are struggling with a move, these quick tips will help. I have a whole section on modifying moves to fit your needs in the Cardio Burner program too!
Skier Hop Burpee: To modify, step back on the burpee instead of jumping or even put your hands on a bench instead of going all the way down to the ground.
Double Pulse Squat Jumps: Take out the jump and just do a squat to calf raise instead of leaving the ground. You can even squat to a bench if you need to protect your knees.
Half Burpee with Push Up: Take out the push up or go down to your knees to do the push up. You can even do this off a bench instead of off the ground.
Squat Jump Bulldogs: Instead of doing the jump knee tuck, do a basic bodyweight squat. You can also also walk back instead of a single push back from the squat position.
Crawl with Sit Thru: To modify, keep both hands on the ground for the sit thru and even keep more of a plank position. You can also do the crawl on your knees if needed.
Love my workouts, exercises and tips? Join my daily newsletter!
Grab a booty band and get those glutes, and even your abs, firing with this activation series!
Really focus on what you feel working as you go through this 5-minute burner.
Because this burner isn’t about adding more resistance or heavy weights – it’s about creating that pump or “burn.”
You want to use it to improve your mind-body connection before your run, ride or lift so you can quickly and efficiently recruit the right muscles to work when you need!
Because if we aren’t recruiting the correct muscles, we can end up compensating and overloading muscles not meant to carry the full load. And this is what leads to injury.
So if you want to prevent low back, hip, knee and even ankle pain, include a quick glute activation series before your workout!
Just remember…don’t just rush through the movements! Feel those glutes and abs working and focus on feeling that BURN!
The 5-Minute Booty Band Activation Series
Complete 2 rounds through the series, working for 30 seconds on each move. Do not rest between moves or rounds.
SERIES: 30 seconds Booty Band Wall Sit 30 seconds Booty Band Skater Walks Forward/Backward 30 seconds Glute Bridges 30 seconds Plank Lateral Taps 30 seconds Abduction Toe Touches
