A guided glute-focused workout led by Autumn Calabrese (Autumn Fitness). The transcript delivers a short routine of five moves—squats, side lunges, leg lifts/arabesque, bridges, and mule kicks—performed for roughly 10 reps each with emphasis on form cues (squeeze at the top, drive through heels, engage abs). The purpose is to build and tone the glutes with bodyweight exercises and coaching cues.
Foreign.
Hey, welcome to Autumn Fitness. Today we are working your booty. If you don't have junk in your trunk, we're gonna build it for you. So I've got five moves for you, 10 reps each. Squats are first. Feet are hip width apart. Here we go. Drop it low. Squeeze it at the top. Very important to squeeze as you come up. Drive up through those heels. Abs in to protect back. Come on, down and squeeze. Get as low as you can.
We have two more. Down, up. Last one. Big squeeze at the top. There it is. Side lunges. We're going to the right. So feet are together. Step right. Only the right leg bends come together. Chest up, abs in. Make sure you plant your heel every time. Go over and stick your butt back. That way you're working your butt and not your knee. We have four more. Four, three. Last two. Come on, get low. One more right here. Good. Other side. Right into it. Over and up. You should feel this in the side of your butt and in your hamstring. Get low. Push off that leg. Halfway there on this side. Five, four.
Three. Give me two more. Last one. Nicely done. Leg lifts and arabesque. Turn to the side. Leg goes back, arms go out. You're gonna squeeze your booty. Point your toe. Lift, tap, lift, tap. Turn that toe out slightly. Abs in, chest up.
Good. Keep lifting. Come on, squeeze. Four, three, two. Last one. Very nice. Switch legs. Arms out. Tension in your arms. Lift. Engage your core. Make your whole body work. Yes, we're focusing on the butt. Get everything engaged.
Four, three, two. Last one. And good. We're going to come down on our back for bridges. All the way down. Feet are hip width apart. You're going to bridge up, so pulse up. Squeeze. Drop the hips down. Lift as high as you can and drive up through those heels. Give me a big squeeze at the top. So again, you're gonna feel your butt, but you're also gonna feel the back of your leg. Hamstrings are what keep the booty lifted. Make them work. Three more. Three, two. Last one. Big squeeze. Hold, hold, hold. And down. All right, flip it over. Mule kick. So we're on the hands on. Hands are under your shoulders. Knees are under your hips. Flex your foot. Press the heel up, down. Make sure you keep your abs in, shoulders away from your ears. Flat back.
Like you're lifting the ceiling with your heels.
Three, two, one. Other side. Here we go. Up. Squeeze it. You should feel this right where your butt meets your hamstring. Halfway there. Give me five more. Five, four. Come on. Lift three, two. And rest. Good. Take a little stretch back. Thank you for joining me, guys. Be sure to leave your comments below and I will see you next time.
