BOOTYFUL

Squats And Leg Lifts
45 seconds

Seated Outward Abductions
45 seconds

Surrenders
45 seconds

Open Close Plank Hold
45 seconds

Overhead Reverse Lunges
45 seconds x 3 sets

Here’s a full body move to get the blood flowing. You’ll definitely need your core to keep you stable and in control for this heart rate riser.

Standing Leg Abduction
45 seconds x 3 sets

You won’t have much range of motion here but the Pink Thing will definitely wake up all your booty muscles. One hole between your feet is a good, challenging resistance for this move, but adjust the Pink Thing as needed.

Elevated Hip Thrusts
45 seconds x 3 sets

Squeeze your cheeks hard as you rise up to focus the work where it’s needed. The position of your feet on the step will help target your smaller booty muscles too.

Squats
45 seconds x 3 sets

This is a power move that will burn out your lower half. Keep your feet as wide as your mat in a sumo squat and power up strong to crush this squat variation.

Single Leg Raises  
45 seconds x 3 sets

This might take a little practice to get the move down, but you can definitely do it. Work just one leg per set and use your core to pull your leg up and then to push it back. Tape the toe down as needed to maintain balance.

Bent Knee Abductions
45 seconds x 3 sets

You’ll want a ton of resistance for this move, so try to keep it on the two holes beside each other for the Pink Thing. Keep your core engaged to stay upright and stable, but use a counter or wall to balance yourself if needed.

Squat And Lunge
45 Seconds x 4 sets

Quads and glutes, nonstop baby. Take your time to maintain control, but speed it up if you can to increase the heart rate and sneak in a little cardio.

Sumo Squat Pulses
45 Seconds x 4 sets

By not coming fully out of this squat, you’re maintaining that tension on your quads and forcing your glutes to work even harder. Use your breath to power up and harness strength.

Kneeling Hip Thrusts
45 Seconds x 4 sets

You should feel this mostly in the leg and glute that’s kneeling, but your full lower half is working here. You’ll also feel your quads working to pull you forward and support you as push back.