Butt Shaping Workout

Tone and lift your butt with this complete and fun exercise workout routine that is designed to get a rounder booty at home.

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Workout Info

Calorie Burn: 132 - 220

Workout Duration: 20 Minutes

Workout Type: fit body

Exercise Frequency: 4 Days a Week

Workout Routine Snippet

  1. High Knee Run + Squats - Reps
  2. Rest: 10 seconds
  3. Jump Jump Squat - Reps
  4. Rest: 10 seconds
  5. Standing Deadlift - Reps
  6. Rest: 10 seconds
  7. Single Leg Deadlift - 0 Reps Left 0 Reps Right
  8. Rest: 15 seconds
  9. Donkey kicks triangle position - 0 Reps Left 0 Reps Right
  10. Rest: 10 seconds
  11. Pulsed leg lifting triangle position - 30 seconds - Left 30 seconds - Right
  12. Rest: 15 seconds
  13. Donkey Kicks extended leg - 0 Reps Left 0 Reps Right
  14. Rest: 10 seconds
  15. Pulsed leg lifts - 30 seconds - Left 30 seconds - Right
  16. Rest: 10 seconds
  17. Circles with leg on all fours - 30 seconds - Left 30 seconds - Right
  18. Water Break 20 seconds
  19. Rest: 15 seconds
  20. Donkey Kicks with one leg bent at 90° - 0 Reps Left 0 Reps Right
  21. Rest: 10 seconds
  22. Donkey kicks crossover - 0 Reps Left 0 Reps Right
  23. Rest: 10 seconds
  24. Pulsed donkey kicks with leg at 90° - 30 seconds - Left 30 seconds - Right
  25. Rest: 15 seconds
  26. Thigh lifts + Bending legs - Reps
  27. Rest: 15 seconds
  28. Butt Lifts - Reps
  29. Rest: 10 seconds
  30. Butt Lifts with one resting leg - 0 Reps Left 0 Reps Right
  31. Rest: 10 seconds
  32. Pulsed butt lifts - Reps
  33. Water Break 20 seconds
  34. Rest: 7 seconds
  35. Buttock Stretch - 30 seconds - Left 30 seconds - Right
  36. Rest: 7 seconds
  37. Lumbar Stretch leg rotation - 30 seconds - Left 30 seconds - Right

Step by Step Exercise Routine

WARM UP

1 High Knee Run + Squats Reps

Rest: 10 seconds

2 Jump Jump Squat Reps

WORKOUT

Rest: 10 seconds

3 Standing Deadlift Reps

Rest: 10 seconds

4 Single Leg Deadlift 0 Reps - Left 0 Reps - Right

Rest: 15 seconds

5 Donkey kicks triangle position 0 Reps - Left 0 Reps - Right

Rest: 10 seconds

6 Pulsed leg lifting triangle position 30 seconds - Left 30 seconds - Right

Rest: 15 seconds

7 Donkey Kicks extended leg 0 Reps - Left 0 Reps - Right

Rest: 10 seconds

8 Pulsed leg lifts 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

9 Circles with leg on all fours 30 seconds - Left 30 seconds - Right

Water Break 20 seconds

Rest: 15 seconds

10 Donkey Kicks with one leg bent at 90° 0 Reps - Left 0 Reps - Right

Rest: 10 seconds

11 Donkey kicks crossover 0 Reps - Left 0 Reps - Right

Rest: 10 seconds

12 Pulsed donkey kicks with leg at 90° 30 seconds - Left 30 seconds - Right

Rest: 15 seconds

13 Thigh lifts + Bending legs Reps

Rest: 15 seconds

14 Butt Lifts Reps

Rest: 10 seconds

15 Butt Lifts with one resting leg 0 Reps - Left 0 Reps - Right

Rest: 10 seconds

16 Pulsed butt lifts Reps

Water Break 20 seconds

COOL DOWN

Rest: 7 seconds

17 Buttock Stretch 30 seconds - Left 30 seconds - Right

Rest: 7 seconds

18 Lumbar Stretch leg rotation 30 seconds - Left 30 seconds - Right

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