30-Minute BOOTY BUILDING Workout (The 6 BEST Glute Exercises At Home) | Dumbbells

Hi, I'm Lindsey Baumgren of Nourish Move Love and I have six booty building exercises for you that we are going to turn into a complete lower body workout. All you need is a set of dumbbells. I have £10 and £12 with me and then an optional chair or bench if you want to add a level change to really intensify that booty burn. Today we are pairing three dumbbell strength exercises we with three power or plyometric exercises. You'll have the option to go high impact or low impact. I'm going to count the reps. I'm going to time the intervals. All you have to do is follow along for this lower body dumbbell workout. So let's get started with a nice little warm up. Okay, so we're going to warm up so my feet are stacked directly underneath my hips. I'm going to reach up nice and tall. Big inhale here and let's just go for a forward fold. Big exhale, shake it out. Stretch out those hammies because we are going to hit them from here. If your fingertips can touch the ground, awesome. You're going to crouch and curl. So bend, pop those heels off the ground. Extend, send the hips high, replant the heels. Same thing. Just bend, pop it up and extend. Just warming up that posterior chain. Getting a little blood to those legs. Taking a nice forward fold. Let the neck fall heavy. Should feel really good, you guys. Okay, we're going to warm up this lower body real good because we are going to get into that booty. You're going to give me one more crouching curl right here. Take it all the way down, all the way up. Roll all the way back up to the top. Step a little bit wider. We're going to go right into squats. So just down and up. Now right here, you're just getting into those squats so you can get a little bit deeper with each one. Range of motion. Try to go for a little bit deeper. You don't have to get into it right away. Just warming up, starting to open up those hips. Find what feels good for you for squats. Toes slightly out, knees going out towards those pinky toes. Chest is up. You guys know it. I say this in every workout. I think you can always come back to squats. They are your base any point in time. Today you're like, oh, lunges don't necessarily feel good or something. You can always go here. Glute bridges. We're going to have lots of good options for you today. Two more squats right here. Here. Down. Last one. Down, up. Walk it back in. We're going to just do a two pulse knee hug. So pull up on that right knee. Hug two, set it down. Switch out. Hug two, set it down. Switch up. Nice little tug. Tug. Right. Tug, tug. Open it up here. Pull, pull. Right here, we're stretching through that big gluteal muscle, right? Because you are going to work your glutes today. Call it a booty workout, call it a glute workout, butt workout, you name it, whatever you want to call it, we are going to burn out that booty. One more each way. Pull, pull. Nice. Last one. Pull, pull. We're going to go to the back of the mat and do some walkouts because I love them, okay? You're going to walk out, find that high plank. Step your right foot outside the right hand. Easy twist. Open up. You should feel a nice glute stretch right there. Replant. Other side. Left foot outside, left hand. Easy twist. Open up those hips, drive this hip down towards the mat. There you go. Replant. Let's do it again. Right foot outside, right hand. Easy twist. That feels good. Stretches through this glute, and this hip gives us good range of motion for our squats. Other side. Left foot outside, left hand. Easy twist. Nice. We're going to do one more each way. I think this is my favorite lower body stretch. Great way to open up those hips. Probably get it for me in every workout because it's a good one. Easy twist. Nice. Right here, we're going to go slow, step in. So it's like a slow burpee. So I set my right foot, my left foot stand tall, Take it down. Step back, step back this time. Left, right, up. Two more each way. Okay, here we go. Give me that right foot, that left foot stand up. One more. Last one. Right here. Give me the left foot, the right foot stand up. Let's take it back to those squats again. So just down and up. Maybe get a little bit deeper. Maybe pick up that pace a little bit with me. Nice. Going to get that heart rate rising. Today we're pairing strength and cardio. It goes a strength exercise followed by a plyometric or a cardio exercise, and I love that combination. We're going to count reps on the strength, and then we are going to go timed intervals for the power. It is going to be awesome. Right here. Two more. Down, up. Last one. Down, up. We're just going to go. Step back. Lunges. Right foot back. Nice. Left foot back. Step back. Lunges. There you go. Nice try. And keep those shoulders over those hips. Today you're going to get squats, you're going to get lunges. Deadlifts, glute bridges. All about the lower body, baby. Nice work. Right here. Let's go. Two more each way. So four. Nice. Three and two and one. Can you hold this lunge? Hold it here. Just pulse. Pulse into this hip flexor for eight. Eight, seven, six. You got it. Five, four, Three, two. Let's go. Rapid down knee drive. Come on, you got five. Four. There you go. Three, two. Give me that power. One. Back to squats. Let's go sumo squats. Heels in, toes out, down. Hit those inner thighs. Open it up. Nice work. Nearing end of that warmup, you guys. I hope you feel nice and warm in those legs. Get that good range of motion. Give me three, two. Yes. One more. Nice. Switch it out. Lunges. Other side. Lunge. Pulse right here. Just pulse it down. Open up this hip flexor. Now we're going to go that powerful knee drive. Almost as if you're exploding up off the ground. Ok, you have four. Three, two, one. Give me that power. Tap drive. Nice. Five. Come on. Four. There you go. Three. Yes. Two and one. Shake, shake, shake. You warm? Let's dive into this workout. Grab a quick sip. Here's how it's going to work. Six exercises. Strength, power. Strength, power. Strength, Power. Repeating it four sets. First two sets, strength exercises. 16 reps. You're going to stay focused on the right side of the body first. Left side of the body, second set. And then the third and fourth time through. You drop down to 12 reps so it gets easier. That's that. Our timed interval for power, 30 seconds. Always going to stay the same. Okay, strength, slow and steady. Power. Plyometric. Raise the heart rate. I'm going to bring my chair into play just so it's set up for me. Okay. I'm just going to put it over here so it's nice and set up. Not going to use it for the first move. I'm going to show you the first move. I'm going to grab my 10 pounds. This is a challenging move, Cam, to show you straight on. First option a standing on my right leg. Left toe is kickstand or popped. It's a deadlift. I'm going to show you from the side. Not a straight leg deadlift, more of a Romanian deadlift. So I'm getting down. Hinge, hinge and get low. Stand up. Kind of like a single leg squat, but push the hips back and Then get down. Now the challenge to you is can you float ankle by ankle? And you're going to go down and up. Yeah, that's going to burn is what it's going to do. 16 reps. Okay. Going to start with this staggered stance. I'll show you that first and then I'll go to the floating leg and then I'll give you some options along the way. 16 reps on that right leg. Standing on it. Are you ready? Let's start that booty burn in three, two. Let's go. So it's down, down, down, up and squeeze. Okay, so slow and steady on the strength. Okay. It's not a timed interval. So this kickstand is option A. If I'm doing the kickstand, I'm going to go for heavy weights. If I want to challenge myself with the floating ankle by ankle. Right here. Who these 10 pounds in each hand, let me tell you, they're going to get heavy. Okay. Whoo. Do you feel it? You can always tap for balance at the top. Try and keep that chest lifted. Another option is you just drop those dumbbells. This is a really good option. This is what I would do if this is my first time through this workout. No, no dumbbells. Working on that stability, working on that balance. Now you have the option always to pick up one dumbbell, right? Okay. But if I'm picking up one, keep both hands on that dumbbell. Two more reps is that we're at. Yeah. Come on, baby. Nice work. Oh, wait, we got one more. One more, one more. Here we go. Last one, last one. Down and up. 16 reps. Okay, set the weights off to the side. Right leg on the ground. It's a single leg. Plyometric down drive, tap drive. Okay, that's where you're at. You're there in three, two. Let's go. Tap drive. 30 seconds. Single leg plyometric lunge. Now your option. Right where we did in the warmup. Take the jump out, but give me the power with the drive. Power with the drive. Come on, you guys. I don't know what it is about this move. I would take split jumps any day over the single leg. Oh, that right leg. Do you feel it? Yeah. Come on. Ten seconds. Yes. You can explode up. Let's go. Boom. Come on. Come on. Final five. Four, three, two, one. Walk it off. Shake out that leg. I'm going to show you a second move. You get a 30 second rest after that power. I'll go for a Little heavy here. £12. Chair. Step up. My Right foot is stepping onto the chair. Okay. Left leg is kicking back right here. Step up, kick back, down, tap, step up, kick. Back down, tap. Okay, so my right leg lands on the chair. Left leg squeezes through a glute kick, step ups, 16 of them on that right leg. You're there in three, two, let's go. Right leg up, kick, back squeeze, step down, tap it up. Think about driving through that right booty as you stand. And then you squeeze the left leg. Okay? Right leg, gluteus maximus, little quad in there on that level. Change and then squeeze the butt, left leg. I got glutes and hamstrings, glutes and hamstrings on the left leg. Glutes and quads on the right leg. Top of the thigh, butt, butt, hamstring. Getting them all, baby. Getting them all. Nice work, nice work. Come on, squeeze it. There you go. Doing so good. You guys. That is 10. We got six left, six left. Here we go. Squeeze it. Nice work, nice work. Come on up. Squeeze. There you go. It's not about how far you can lift that leg. Keep it nice and stacked. Shoulders over hips. You don't want to hinge forward. Nope, nope. That's a no. No. Okay, but I just showed you. Keep it stacked up. Lift and squeeze. Yep. One more. Let's go. Finish it up. Squeeze. Nice work. Weights are down. Here we go. Your 32nd is a squat jump, lunge jump. So it looks like this. Jump, lunge, squat jump, lunge, drop. Back to that lunge option. Squat lunge, take out the jump. 30 seconds in three, two. Let's go. Let's start with the squat jump, lunge, jump, lunge. So you drop back into that lunge. Nice. Drop that back into the ground. Add a little hop. Yep, there you go. Split up on that squat jump. Options. Always take the jump out. You got options. You got options. Use them. Come on. What would it look like if I said 10 seconds? What do you got for me? Come on. You get that 30 second rest. It comes in four, three, two. One more. Nice work. Bulgarian lunges. Love to hate them. Love to hate these ones. Okay, I'm gonna stay standing. Right leg out. Excuse me. Okay, left leg on the chair. Here we go. Single leg lunge. Right there. You got 16 of them. You're on in three, two. Let's go. Down and up. I'm keeping shoulders stacked over hips. Exhale as I stand. I know this is a leg workout. What if I told you? Excuse me. Every chance that you stood up and you exhaled was an opportunity to engage your core. To embrace your core. Yeah. What would that look like? As I exhale, pull my hip bones together. All that front booty. It burns. Come on. Six more, let's go. You got this. It's going to be on the left side next time through. Come on, let's go. Yes. Come on. Three more with me. Here we go. That's three. That's two. How? One more. Down, up. Weights are off. Something in this rod. Okay, Glute bridges. How we finish? Option A, feet are on the ground. Good old standard glute bridge. Option B, nice and close to this chair. Slide my mic pack for you guys. Okay, here we go. Heels are on the chair. 30 seconds. Start in three, two. Let's go. Lift. Hover. Adding the chair adds a little fire and intensity to the glute bridge. We're going to do this four times through. This is set one. So your option is always one leg floats. Okay, There we go. I got it. You know you got something stuck in your throat. Got it. Okay, here we go. Both legs on the chair. Option A, both legs on the ground. Option B, one leg on the chair, one leg on the ground. You got options, people. You got options. What you got is 10 seconds to lift and squeeze that butt. Squeeze it up. Come on. Final five. Four, three, two, and one. Nice work. You are out. Adjust that chair if you need to grab some water. I know I need some. Okay, you guys set One. Done. Three more rounds to go. Three more rounds to go. Only one more time with the 16. 16 reps on the left side. Then we're going to drop reps for the next time through. Talk about six moves. Do you see this sweat? Six moves. Okay. Single leg deadlift. Other side. This time, standing on my left leg. Option to kickstand that right leg. That's an option. Or you float it. I'm gonna start with the kickstand for you guys. Okay, 16 reps. You're there in three, two. Here we go. Take it down and up. Dumbbells aren't my side again. I said if I was kickstanding, I'd maybe reach for those heavier weights. Okay, maybe reach for those heavier weights. But let me tell you, when I go floating, which I'm doing next, try to keep ankle by ankle. So don't let this leg go back. Not like that. Nope, nope. Ankle by ankle. That's hard. Ankle by ankle. Yep. That's really challenging. Right? Okay. These 10 pounds feel plenty heavy. This is the move that I was always like, oh, it's gonna make me feel Sore tomorrow. Keep that chest up. Come on, let's go. Five more. What do you got? Now we drop down to one dumbbell. Hold it with both hands to keep those hips square. Always go. No dumbbell. Strive for ankle by ankle. Come on, two more, two more. Down, up. Last one, last one. Ankle by ankle. Down. Hook. Dumbbells off to the side. Single leg. Plyo lunge. Here we go. This leg forward, this leg back. Plyo lunge. You exploded or you don't leave the ground. You decide. 30 seconds start in three, two. Here we go. Tap, come on. 30 seconds. Yes, you can. 30 seconds to find fire in that front left leg. Yes, let's go. Find it, find it, find it. Option is always to take out that explosive jump. Oh, yeah. Fifteen seconds. Halfway, halfway. I feel the burn, I feel the fire. It's there, it's there. Come on, stick with me. What would I say? What would it look like? Five seconds. Come on. Five, four, three, two. You got to give me one more, one more burn. 30 seconds to shake it out. Walk it off. Chair step ups. Back on those 12 pounders. Sweat is everywhere. Okay, stepping up. Left leg finds the chair, right leg kicks it back. Left leg on the chair, right leg kick back. Working both booties. Yes, we are. Five seconds and you're on. Three, two. Let's go. Up. Squeeze. Now, what I love about this is, like I said, slow and steady on the strength, the rep, counting, go heavy. Strive for muscle building. Okay? That's what this is. Plyometric is where we go bodyweight and you go power. Okay? Best of both. World here. Best of both. Squeeze that, but there it is. Little bar background for you. Throw some bar in with the strength training. Yep. Come on. There's that booty. Love adding a chair. That level change it is nice. That's true. Keeping my heart rate up, too. That's all the talking I'm doing. Come on. Six more. Yes, you can. This is where booties are built. Right here. You got it. Come on, stay with me. Three more, three more. Let's finish it. Come on. Find that chair, right? Find that foot right in the middle of the chair. Step up. Exhale, squeeze the back butt. Squeeze your booty. One more. Finish it. You're out. Squat, jump, lunge, drop. Dumbbells off to the side. Squat jump, lunge jump. 30 seconds of power. Add the jump. Or don't you tell me your workout? Either way, you're there in 5, 4, 3. Let's start with the squat jump. Here we go. Up, lunge jump. Drop into that lunge. Explode on the squat. Drop, explode, drop. There you go. Looks so good, you guys. Looks so good. Come on. Yes. You're doing it. Come on. That's halfway. Halfway. Come on. Get that heart rate high. That's the goal. These 30 seconds, power in the legs. This is lean muscle building and Cardiovascular. Come on. 5, 4, 3, 2, 1. Squat jump. Yeah. That's how we finish. Nice work. Bulgarian lunges. Two moves, lunges and glute bridges. Grab those heavy pounds. 12 pounds again. Catch your breath. 30 second rest. Staying with that left leg forward. Right leg is going to find your chair. You're going to lunge it out. Not going to cheat you, though. You got 10 seconds on the recovery. Soak it up, set it up. You're on in five, four, three, two. Here we go. Now, you can always do a standard lunge on the ground, right? Both feet on the ground. This is just really pushing into that front glute is what we're doing. Isolating that front glute. Still dropping that back knee towards the ground. Getting some nice stretch. That's how we build muscle, you guys. Stretch and tear that front glute. Build it back up. Stretch and tear. Build it back up. Yep. You're doing so good. Come on. What it looked like six more. Oh, yeah. You're in it. You're in it to win it. Come on. Oh, three more. Three more. It burns. I know. I'm with you. I feel it. Two, two more. Let's go. One more, one more. Feel that back quad. Hold that back quad. Yeah, I feel that too. Okay. Glute bridges on the ground to finish it. Glute bridges on the ground to finish it. On the ground or on your chair? You get to decide. It's a beautiful thing. Arms at my side. You're on in three, two. Let's go. Last 30 seconds right here. Squeeze the butt. Lift and squeeze. Think about keeping those knees nice and tight in line with my hips. When my hips go up, my knees are right in line with them. It's a good little visual. Again, as I exhale, pull my core in tight. Exhale. Pull my abs in. Every time I exhale, it's an opportunity to work my core. Yes, it is. Oh, it feels good on that butt. What would it look like If I said 5, 4, 3, 2, 1. Oh, good. Glute bridges, always a good way to finish a leg workout. Grab some water. Two sets down, two to go. That means one more time on the right side, one more time on the left side. But we drop reps. You're down to 12 reps. 12 reps per side. It's going to go fast and furious. Water, water, water. You guys enjoy that break? Okay? If you're like, I don't need a break, here's my challenge. Grab heavier dumbbells if you have access to them. Okay. You should want the breaks. Break should be necessary. Your mat should be getting slippery because you are sweating like me, right? All right. You want to know the truth? I wore this tank top for my workout yesterday, so it stinks. I'm a mom, and I didn't have time to do laundry, so I'm wearing a stinky tank top. But you know what? No one knows except you guys now, right? I guess no one knows except you. Okay, grab those dumbbells. Back on the tens to start with. Right leg forward. Left leg is either popped or floating. 12 reps. It starts in three, two. Here we go. I'm gonna go for that float. Oh, yeah. Because I want to feel that booty tomorrow. One, two. Okay. Nice work, you guys. Nice work. Shave now, four reps. Shave now, four reps. So can you challenge yourself? Can you go for the float? Maybe you go for the heavier dumbbells. Maybe you add a dumbbell if you were doing body weight. Body weight is such a good option for this. You are going to feel this either way. I promise. It's going to challenge all the small stabilizing muscles around this right knee. So good for injury prevention. So, so good. Oh, two more. Yes. Come on, one more. Oh, we made it through all 12 floating. Yes. That's a victory. I'll take it as a victory. Okay, here we go. Right leg forward, left leg back. 30 seconds of power. Plyometric single leg lunge in three, two. Let's do it. Explode it. Come on. You know the option. Your option is always take out the jump. You do you. The power stays. 30 seconds per move. The reps drop on the strength. But, man, those legs, do they feel wobbly? Oh, they should. They should. Yes, I know mine do. Starting to feel those wobbles. Oh, come on. 10 seconds. This is where it burns. This is where you should want out. Are you there yet? Come on. Final five. Four, three, two, one. Don't have to do that again on the right side. Fire. Fire. Step up, chair. Step up. 32nd break. Enjoy it. 32nd break. Enjoy it. Okay, grab those. 12 pounds, 15 pounds. Whatever you got. You always do this with just your body weight. Two people find that chair, that bench. Right leg goes on it. Left leg kicks back. Working the butt, working the core. Hey, postpartum mamas. I see you. I build core into every workout. Okay, 12 reps in 3, 2, 1. Find the middle of the chair. Step up, squeeze the butt. Okay, just because there are no crunches in this lower body workout, it does not mean that your abs are not turned on the entire workout. You guys, abs are on the entire time. Yes, they are. Remember, every time I exhale, opportunity to squeeze those deep core set muscles, transverse abdominals. It's what they are. They are so important. Supporting my posture, my balance, my core, my low back. Come on, you guys. Here we go. Stay with me. Two more, two more. Let's go. Yes. One more, one more. You're doing it right here. Squeeze it. Nice work. Weights are down. That is 12 reps. 30 seconds. Squat jump, lunge jump, squat jump, lunge jump. You ready? Because you're on in three. We'll start with the squat jump. Two. Let's go. Jump it. Lunge. Explode, lunge. Yeah, I feel it. I feel the burn. Oh, yeah. Here we go. Nice work, nice work. Come on. There you go. Oh, yeah. Halfway, halfway. Come on. Stay with me. This is it. This is the physically hard stuff, you guys. That makes us mentally tough. Don't quit, not now, because you're in the final. 5, 4, 3, 2. Give me one more. Squat jump. Come on out. Two moves. Two moves. Bulgarian lunge. Glute bridges. Two moves. Catch your breath. 30 seconds to recover. Okay, it is hot in here. Tell you, Minnesota is having a heat wave of a summer. So when we're filming this, maybe you're doing this like a year later, it's winter. You're going to be like, oh, I wish it was warm. Right? Okay. Right leg forward. Left leg on your chair. 12 of them. Last time. You're on in three, two. Let's do it. Down and up. Come on. 12 lunges. Yes, you can. Yes, you can. Keep saying that to yourself. That's what I do when it gets tough. Just keep telling myself, do anything for 12 reps. Yes, you can. Yes, you can. You are strong. You are capable. You have done harder things than this. Like push a human out of your body, right? Come on, come on, come on. Two more. Two more. Yes, you can. Down, up. Down, up. Oh, one more, one more. Down, up. You're out. Glute bridges. On the ground or on your chair. If you're on that chair, make sure you get your butt nice and close to the chair. Then legs go on your 30 seconds. Starts in three, two. Arms are at my side. Push up. Come on. Drive through the heels. Squeeze the butt. Drive and squeeze. Drive and squeeze. Pull that core in tight. Let's go. Right here. Exhale. Drive and squeeze. Yes. You're doing it. Come on, let's go. Let's go. This is set number three of four. Set. Three or four. Oh, it's getting close. Close to the end. Yes. We're almost there. Keep pushing for five. Four, three, two. Give me one more. Last one. You're a rock star, that's what you are. Crawl over to your sweat towel. Enjoy that 30 second break. Wipe the sweat off, right? Slick the ponytail back. There we go. Postpartum hair loss. Got all those little flyaways. Sweat is so good for that. Okay, grab some water. You got one set. Sorry, that came out a little squeaky. You have one set left. Okay, one set, you guys. Are you in? 12 reps on the strength, 30 seconds on the plyo. That's it. And you're out of here. Going to round out just over 30 minutes of lower body strength training. You in? Let's do it. Starting on my tens single leg. Now, I did 12 on one leg. I gotta do 12 on the other, right? Hover or float it. Kickstand it standing on that left leg. 12 reps start in three, two. Here we go. Down, up. Keep that ankle by ankle. Now you don't have to go all the way down to the ground. Choose a range of motion that works for you. Maybe it's right here. You work on that range of motion if you want to drop the dumbbells. That's how you get better at range of motion. Tap the ground. Okay. So you get better at balance, stability and range of motion. We're halfway. Whoa. Find those dumbbells. Oh, that adds a balance challenge. Yeah, I feel it. Trying to keep that ankle by ankle. It is hard. It is so hard. What would it look like if I said two more? Could you do it? Yes, you could. Yes, you could. Come on. Last one, last one. Oh, yeah. Stand up. Nice work. Ready for some power? Ready for a single leg plyometric lunge? Come on. Last time you got to do it. Tap down. Explode up. 30 seconds. I'm in. It starts in three, two. Let's go. Come on. It's getting slippery back here. It is getting slippery. There is sweat everywhere. Yep, there it is. That's what I'm going for. So I'm going to show up and work for 30 minutes. I'm going to work and that's exactly what you're doing. Remember, take the explode out. Tap drive. This is an option before you stop moving, you do this. Don't stop. Don't stop. No, not now. Come on. You're in the final. 5, 4, 3, 2, 1. You're out. Oh, that should burn. Do you feel it? Step ups. Step ups. Grab those dumbbells. Left leg on the chair. Right leg kicks back. Working both butts. Enjoy that. Break. Take it off. Soak it in. 10 seconds, we really savor the breaks at the end. Just kidding. Okay. Yeah. No, I'm serious, actually. Okay, here we go. Left foot on the chair. Three, two. Here we go. Step up. Kick and squeeze. Down, tap it. Step up. Kick and squeeze. Down, tap. There you go. Squeeze. Oh. Working both booties. It's a beautiful thing. Yep. Pendulum. Front glute, back glute. Whoo. Like I said, lots of balance and core built in along the way. Lots of balancing. Core. Halfway. Six more. You're doing it. You're doing awesome. Whoo. We are so close to finishing this workout, you guys. Yes, you can. Yes, you can. Yes, you can. Two more. Two more. Come on, finish with me. Step up. Squeeze. Last one, last one. Here we go. Finish. Done with that move. Weights are down. Here we go. Lunge, jump, squat jump. So sweaty. 30 seconds. It's on in five. Start on that squat jump. Three, two. Here we go. Explode, drop. Explode, drop. Come on. Yeah. There it is. Oh, it burns. Yes. You feel it? Oh, I do. I do. Come on. You're so good. Yes, you are. Yes, you are. Oh, there it is. Come on. 10 seconds. 10 seconds. You got this. Yes, you do. You're strong and powerful for five, four, three, two, one. You're out. Two moves. Two moves. Soak it in. One more water break. One more water break. Bulgarian lunges. Glute bridges. This is hard, right? Oh, who said you need a squat rack in an hour at the gym? Okay, 12 of them. Let's go. Let's finish this. Two moves and you're out. We're on with our day. You're on in three, two. Let's go. 12 of them. Down, up. Exhale, make it happen. Exhale, make it happen. Come on. Never have I ever looked forward to glue bridges so much at the end. Yes. Come on. Finish with me. And you're on your back for glute bridges. Come on. Drive through that front heel. Make a fist with that front butt. Find your balance. Keep those hips even. Yes. Come on. Two more. Let's go. Oh, that balance. Look at the camera. I lose it. Find that spot on the ground. High. You're out. Glute bridges. Like I Said. This is it. Let's go. Get that booty nice and tight to the chair. On your back. 30 seconds. It starts in three, two. Let's go. Lift and squeeze. Come on. Squeeze that butt. Glute bridges. That is such a good way to finish this workout. Because my butt is fatigued and exhausted. It takes mental strength right now to focus on that squeeze. You could just go through the motions like this. No, don't do it. Come on. Finish, squeeze. Put your mind into your butt. Let's go. Squeeze. Come on, hang with it. Finish strong. You got this. 10 seconds. We're gonna hold high. Just hold it high. And Pulse. Pulse for 10. 9. This is it. Ain't all you got. 7. Finished strong. 6. 5. 4, 3, 2, 1. Ah, yes. You guys rounding out to be a 35 minuter. You love those 35 minutes. Just a little bit longer than 30. We're gonna stretch it to finish it. So you know that butt, we just got into it. Take this right leg, cross it over your left leg. Sit up, shoulders down and back slightly. Just grab this leg and hug it up towards your chest. You're going to feel such a good butt stretch right here. And maybe you're like, yeah, I feel it a little bit. Come back and do this tomorrow. Same time you did this workout. If you did it at 6am Come back and do this at 6am Tomorrow. 6pm Same thing. You will feel this tomorrow. I promise. Those single leg deadlifts, single leg lunges, you're going to feel it. Hold here for 3, 2, 1. 1. Nice. Switch it out. Other side. Cross it over. I used to be a softball pitcher in high school. And, you know, contrary to what you think, like, you think the power comes from your arm, it actually comes from your butt. That's how I think I got a butt. I like, did all the, you know, extra leagues and all that stuff. I went, ended up not playing softball in college, but that's what I did all throughout high school. I think that's how I got my nice butt. But this stretch I used to do after every game. Oh, it feels so good. So much booty. Okay, send those legs long. Right here. Reach up. Big inhale. Big exhale. Hinge. Hinge, hinge, hinge, hinge. Just think about pushing your hips back towards that wall. Don't think about collapsing. Not yet. Hinge. Push your hips back. Flex your toes towards your face. Toes to the face. Hips are back towards the wall now if you want to collapse. Oh, yeah, but now, now I'm getting older and you guys I realize stretching is actually really, really important. So we added a full stretch routine on the blog for you. Go check that out. Full follow along video. Because stretching is so stinking important. Yes, it is. Especially as you get older. You realize you need it, right? Bring it back up. Push my chair out of the way here. Go to your side. Take it down to a side. We're going to do a side lying quad stretch. So just put one leg behind you. Nice. Open up that quad. That hip flexor. This should feel beautiful as well, right? Those quads, they come into play on lunges. Step ups. Yep. Love a good quad workout. Good hamstring workout, butt workout. We hit it all today in that lower body. Yes, we did. Nice. Up and over. Other side. Switch it out. I'm going to stay facing you. You could just roll over other side on the quad stretch. Oh, that feels good, doesn't it? So sweaty up in here. You guys crushed this. 35 minute lower body workout. Six booty building exercises, that's what it is. Bring it back up to a seated position. We're going to take a butterfly to finish. Soles of the feet to touch. Pull them in towards you. You can push those elbows into those inner thighs. Keep those shoulders relaxed. Awesome job today, you guys. I'm so proud of you. That is tough stuff. Strength and plyometrics, lower body, large muscle groups. You burned calories and you crushed it. I hope you come back, do this workout again. If you want upper body, we have that for you too. You can find it all@nourishmovelove.com thanks so much.