30/30 Better Butt Workout
Get a better butt, strong, lean legs, and torch calories with this fast-paced, workout.
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Not only will it target your glutes, it works your hamstrings, quads, and calves and keeps your heart rate up to maximize your calorie burn.
One round off each circuit will take only 22 minutes.
Two rounds of each circuit will take 34 minutes.
Three rounds of each circuit will take 49 minutes.
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You'll Need:
1 Step, chair, box, or bench (low=easier, higher=harder/more advanced)
1 Wall
1 Resistance Band Loop (such as Sling Shot)
1 Dumbell, Kettlebell, or Medicine Ball (opt)
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Beginner: 1 round of each circuit; no weight; low step
Intermediate: 2 rounds of each circuit; weight optional; low-medium step
Advanced: 3 rounds of each circuit with weight; medium-high step/box/bench
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Warm-Up: Perform once each side
30 sec Single leg Bridge
30 sec Single leg Donkey Kicks
30 sec Fire Hydrants
30 sec Fire Hydrant Kick-Outs
30 sec Straight Leg Lifts
30 sec Rainbows
*Repeat on opposite side
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Circuit 1: Perform 1-3 times in a row
30 sec Right Reverse Lunge & Kick
30 sec Ball Taps
30 sec Left Reverse Lunge & Kick
30 sec Ball Taps
30 sec Ballet Squat + Calf Raise
30 sec Ball Taps
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Circuit 2: Perform 1-3 times in a row
30 sec Right Single Leg Deadlift
30 sec Bench Runners
30 sec Left Single leg Deadlift
30 sec Bench Runners
30 sec Good Mornings
30 sec Bench Runners
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Circuit 3: Perform 1-2 times in a row
30 sec Banded Hip Raises
30 sec Banded Side Steps
30 sec Banded Butterfly Wall Sit
30 sec Banded Side Steps
30 sec Banded Jump Squats
30 sec Banded Side Steps
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Circuit 4: Perform 1-3 times in a row
30 sec Right Leg Step-Ups
30 sec Box Jumps
30 sec Left Leg Step-Ups
30 sec Box Jumps
30 sec Full Squat + Calf Raise
30 sec Box Jumps
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Cool Down: Perform once on each side
30 sec Walking Crossovers
30 sec Couch Stretch
30 sec Pigeon
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