Take Your Butt From Flat to Full Workout

By , On , In Free Workouts, Fitness

This workout challenge is designed to tighten, tone, lift and reshape your butt.

Is this challenge easy? “No”.

Will your behind be sore? “Probably”.

Will it be worth it? “Definitely”.

How much time will I have to dedicate to this challenge? “16 minutes or less 2-3x week” 

What you’ll need for this challenge: water, a yoga mat, kitchen chair, or stable box about 2′ from the floor, one light set of dumbbells(3-5 lbs), and an interval timer.

Below you will find video demonstrations for all the exercises. It’s a good idea to watch the video in order to understand the correct form for each exercise.

Let’s get started!



Set your Interval Timer for 8 rounds of 15/45 second intervals. You will be doing a circuit of 4 exercises that you will go through 1-2 times in a row. Your goal is to complete as many reps as you can during each 45 second interval. You will have 15 seconds rest in between each exercise which gives you enough time to quickly switch from one thing to another.

Bulgarian Split Squats

Start by standing upright with a chair close behind you.

Take a dumbbell in each hand to add resistance.

Place one leg back onto the chair.

Lower yourself, making sure that your knee doesn’t go pass your toes.

Return back up to starting position.

Glute Bridge

Start on your back with your feet shoulder width apart and your knees bent. Now

straighten one leg and lift it straight up.

While keeping your abs tight and your leg up, slowly lift your butt until you make a bridge with your body. Hold this position for 2 seconds, then slowly lower down.

Side Step Up

Start on the side of the chair with dumbbells in your hands.

Place the foot closer to the chair up .

Transfer your body weight to the heel and push into the heel to come onto the step with your other foot. Slowly step back down and repeat.

Single Leg Deadlift

Stand on one leg with hands by your side and your non-supporting leg out behind


Keep your back straight, shoulders back and core engaged and lean forward from the hips (not the waist) towards the floor until you feel a stretch in your hamstrings.

Return to the start position and repeat

Enjoy your training and be thankful for your health!

Talk soon



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