Glute Builder: No Gym Required

We hear it all over the place: “Squat Booty”. We see it symbolized by a peach, you know exactly what I am talking about, a nice round, plump butt. That’s right. It is something that is possible to do right from home. I also enjoy adding in weight training workouts, but I’ll share that at a later time. For now, let us take a look at how we can get a neck-breaking booty in no time at all.

My first recommendation, since we won’t be using weight, is to do this at least 3-5 times a week. Again, this is from home. So it should be possible. All we need is 30 minutes. Everybody has time for this. Whether it be waking up early and doing it before breakfast, doing it after work, doing it while the kids sleep, or doing it right before bed. It is really up to you. Remember: “We all have the same 24 hours in a day”. If you want a booty, take the time to train for that booty. I included a print-out guide to help you keep track of your workouts.

• Always push hard through the burn
• Mind-Muscle connection: “Tell that booty to grow” – Feel the workouts
• Feel the activation of the workout
• Squeeze your butt in these workouts
• Unless noted, slow and steady through these workouts
• Power through your heels in all movements possible

In addition to having the workouts, nutrition will also be essential to gaining that dream booty. BMR (Basal Metabolic Rate) is different for everyone. Then, we need to assess your TDEE (Total Daily Energy Expenditure). Depending on your goals, we set a caloric goal to reach your desired muscle gain. You cannot expect to use mini band workouts and eat in a deficit and still gain muscle.

Day 1: Rest 60-90 sec between sets

Set 1: 15 reps – Set 2: 30 reps – Set 3: 45 Reps

Body Weight Squats
Step-Ups
Rear Leg Raises
Reverse Hyper-extension (use your bed)
Single-Leg Squats (use the wall for balance)

Day 2: Rest 60-90 sec between sets

Set 1: 15 reps – Set 2: 30 reps – Set 3: 45 Reps

Walking Lunges
Pulse Body Weight Squats
Side Step Ups
Single-leg Hip Thrusts (Glute Bridge)
Floor Glute Kickbacks
Glute Side Circles

Day 3: 30-45 sec rest between sets

Set 1: 30 reps – Set 2: 60 reps – Set 3: 90 Reps

Mountain Climbers
Alternating Lunges
Box Jumps (jump on anything stable)
Reverse Lunges (step back and lunge)
Wide Stance Slow/Low Squats (go low, go slow)

So, some of these workouts may be new to you. But I assure you, they are the key to a nice rear-end. I would love to see you reach your dream butt bod.

~Jennifer from J Joslin Fitness