A 7-minute glute-focused workout led by Autumn Calabrese. The video walks viewers through a short circuit of targeted moves—plie slides (Val slides or towels), single-leg kettlebell lunges, heel drops off a box, kettlebell squats, and TRX progressions (single-leg low squats "Shoot the Duck", side lunges, and TRX glute bridges). Exercises include coaching cues (keep abs in, knee behind toe, squeeze glutes) and are intended to be repeated two more times for a full session.
Chapters
What's up, everyone? Thanks for tuning in today. I have an awesome booty workout for you guys using some fun, different equipment. The equipment is listed in the description below, so go ahead and check that out. Also, if you haven't subscribed yet and you don't have my videos coming directly to your inbox, go ahead and do that now. No, really, go ahead and do it. I'll wait. All right, thank you for subscribing. Let's get to this booty workout.
So let's get started. Our first move, we're going to use Val slides. If you don't have these, it's okay. You can use towels. You just have to be on a hardwood floor. So I'm going to stand on both of these. We are going to do plie slides. So what you're going to do is turn your toes out. Heels are facing each other, up tall, booty under you. You're going to slide one leg out into a plie, pull it in. Other leg goes out, pull it. So really squeeze from the inner thighs and from your booty. Squeeze.
We've got four more.
Out. Squeeze. Press those heels into the ground. Last two.
One more. And lift. Good. So we're going to move one out of our way.
Keeping one. And we're going to use a kettlebell. So what I'm going to do is hold the kettlebell in the same hand that's going on the slide. We're going to lunge. Abs in, slide that back knee down, drive up through that front heel, Squeeze your booty, pull the shoulders back.
And breathe. Lift.
You feel that?
Three more.
Last one. Keep that knee behind the toe. And switch. My gluten on fire. Love that. Okay, here we go. Down. Find that balance. Pull up through this front leg. So don't make it all about the back. Think it all about the front leg. That's where your butt gets that work. Keep it lifted.
Four more.
Last two.
Good. Okay, set that kettlebell off to the side. We'll use it again in a minute. We're going to do heel drops. So this time I have a box. Anything that you can step up on that's sturdy will work for this. So you're going to stand at the edge of it. You're going to do a little heel drop off. So it's a squat. And then as you come up, you lift. You also work your balance.
Five more.
Lift. Concentrate.
Just one.
Switch sides. Same thing. Just turn it to the other leg.
One side is always going to be a little stronger than the other. That's normal.
Halfway there. Lift. Feel it right under your butt.
Two more.
And rest. Okay. Squat with a kettlebell.
So you don't have a kettlebell. You can use a dumbbell. Feet are hip width apart. The kettlebell is right in between your feet. Abs in, chest up. The whole time. Bend your knees. Grab that kettlebell. Drive up. Squeeze your butt at the top. Tap, squeeze.
Keeping the abs in. Protect your back. This is what it look.
Give me four more. Four.
Three.
Last one.
And rest. Kettlebell goes out of the way. We're going to use our TRX now.
I'm going to hold the handles. This one's called Shoot the Duck. It's a very low single leg squat. You're going to hold both the handles. Take one leg straight out in front of you. Again, abs in as low as you can and up. The TRX is here to support you a little bit, but don't totally pull and hang on it. Make the leg work.
Two more on this leg.
And shake that off. Other side. Here we go. Down squeeze.
Keep that knee behind the toe.
Last 2.
Good. Okay. Side lunge. So what you want to do, keep the handles together. One foot goes in both, so make sure you're in there. Evenly hop it out to the side.
Abs in. Side lunge up. Side lunge up.
Squeeze. Shoot those hips back. Pull them under you.
Two more.
And switch it. Same thing. Stack those handles. Slide your foot in there. Make sure it's in there so you have your balance. And here we go. We go. Down. Lift.
Really squeeze. Get as low into that as you can. The deeper you get, the more glute work you're going to get.
One more.
And carefully pull your foot out of there. Last move on your back. You're going to put the arch of your shoe into the handle. Make sure your handles are even. You're gonna lay all the way down. And we're gonna do glute bridges so you're flat. Your abs are in. Squeeze. You are going to feel your hamstrings and your butt.
Lift them up as high as you can.
Three more. Three.
Two.
And there it is. Rest. Give that a little hug in. That is it. That's your booty workout. Make sure you go. Repeat all of those exercises two more times. If you know anybody else who would like this workout, be sure to share it with them. Thank you for joining me, and I'll see you guys soon. Bye.
