How to: Grow & Tone the Booty at Home - FULL WORKOUT

​Welcome to #FitFridays today I will be sharing one of my favorite at-home booty workouts! Recently I’ve been enjoying workouts from home a lot more. It’s more convenient and I enjoy the privacy sometimes.

Click 'Read More' below for full workout 

Below is an intense booty workout you can do anywhere. Preferably, you should have some weights (I used 10lb dumbbells) and some resistance bands. I purchased mine here. (HIGHLY RECOMMEND THIS BRAND)

You can do this workout multiple times within in the week as well. Be sure to really squeeze the booty during each rep and use muscle to mind connection. You will really feel burn after this. I was definitely sore the first time trying this. (Adjust the reps/set to your fitness level)

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• Squat + Pulse – using DBs in each hand beside you squat and squeeze the booty every time you stand up. After 10 reps, hold the squat at the bottom and pulse for 5 reps. Repeat twice
  ​2 x (10 + 5 pulses)​
• ​Sumo Squat + Pulse – repeat the same process as before but instead with sumo squats. You can really target the booty with these
  2 x (10 + 5 pulses)
  

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• DB Romanian Deadlifts – using dumbbells in both hands perform stiff legged deadlifts. Complete 10 reps then do 5 half reps, pulsing and really squeezing the booth.
  ​2 x (10 + 5 pulses)​
• Single Legged Deadlifts – using dumbbells in both hands perform stiff legged deadlifts but only one leg at a time​
  ​10 each leg
• Single Leg Drop Squat – these are tough. You can google the exercise if you are unfamiliar. You can do these near a wall or chair to hold on to while performing these. You may not be able to do these without the support and that’s ok (I SURE CANT), but you can get stronger over time!
  ​5 each leg​

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• Forward Lunge – complete 10 forward lunges on one leg then hold the lunge at the bottom and pulse for 5 more reps. Switch legs and repeat.
  10 + 5 pulses each leg
• Reverse lunge – complete 10 reverse lunges on one leg then hold the lunge at the bottom and pulse for 5 more reps. Switch legs and repeat.
  10 + 5 pulses each leg
• Curtsy lunge – complete 10 curtsy lunges on one leg then hold the lunge at the bottom and pulse for 5 more reps. Switch legs and repeat.
  10 + 5 pulses each leg

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• Glute Bridge – start with your back on the ground and complete 10 glute bridges, holding a dumbbell over your waist and a resistance band above your knees. At the top of each rep, open your legs wider and squeeze your booty. Complete 10 reps, then pulse for 5 reps. Repeat twice
  2 x (10 + 5 pulses)
• Single Leg Glute Bridge – complete glute bridges using only one leg this time. Keep one leg straight or bent the entire time and put all the weight on the working leg. Complete 10 reps and switch. (This can be done with or without the band/weights) 
  10 each leg 
• ​Side Squat Walks – using bands below your knees and holding a squat the entire time, squat walk 10 times to the right and then 10 times to the left.
  10 reps each side

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Hopefully you get to try this workout and really feel the burn. Please be sure to let me know how it goes and tag me in any updates.