Natalie Jill leads a no-equipment glute workout using two combination moves, eight reps per side. You'll do a single-leg out-in-back-to-touchdown, then a touch-back-curtsy-pulse combo. Repeat the circuit as many times as you want.
Questions this video answers
Two
Eight reps per side
No equipment required; a mat is not needed (water and towel recommended)
nataliejillfitness.com
Chapters
Hi, guys. Natalie, Jill, back on happy, healthy fit. And today we're working the booty, and we're doing a quickie booty workout. Want to do it with me? It's going to take a very short amount of time. You're going to sweat. It's intense, but you've got this.
You just need yourself. We don't even need a mat for this one. Have some water nearby and a towel. And it's just two combo moves that we're going to do completely addressing that bouquet. Are you ready? The first one. Let me show you the combo first, and then we're gonna do it together. So the first combo looks like this. And this is gonna be booty, but it's also using our whole core, that whole midsection, so we can get that flat tummy. And so this is very functional because we're using multiple body parts. So watch what I'm doing here. It's gonna require some balance. I'm gonna start leaning out here, core tight. You're going to bring it in.
Back out, and then we're going to touch down and up. Show you one more time. Out, in, back out to a touchdown.
Got it? Okay, we're going to start. We're going to do eight on each side. Pick a side. First base leg planted. You ready? And with me, you've got eight of them. Out in, back out, and down.
Keep going here. Gonna concentrate on that balance.
You'll feel it in that glute.
How you doing? Are you just watching me or are you actually doing them?
I have a new special device on my camera, so I can see if you're actually doing these things or not.
Got one more here. Ready?
Shake it out. How you feeling? I'm feeling that a lot already. So we're going to switch legs. Are you ready? We're going to do the same thing. Other side, base leg. Planted. Your active leg up and take it out. In, back, out, and down.
Out in. Touch down.
When you touch down, it doesn't really matter what hand, if you're doing both or one. It's just there to help you with your balance. You just want to go all the way down, using that glute to bring you down.
One more here.
Nice job. Shake it out. Good job. Okay, how you feeling? We're on to the second combo. This time it's going to be a touch back with a curtsy and a pulse. Watch me first. Basically planted. Going to take one leg, take it back in. We're going to curtsy it over and a little pulse right There. Show you one more time. Back in curtsy and pulse. Are you ready? We've got eight on this side. Let's go. Back in curtsy. Pulse. Nice.
Keep going.
Two more.
Back in curtsy. Pull to the last one. But hold it here. Hold it. Tricked. Yeah, hold it right there. Little mini pulses.
And bring it up. Shake it out. Feeling it. I know you are. If you're doing it. If you're sitting there watching me, well, then you're not going to get the results. So come on and do it with me. All right, back up. Other side. Here we go. Take it. Back in curtsy. Pulse.
Nice job.
Almost there.
Two more.
Last one.
Okay, now hold it. Little pulses.
That's it. Hey. How about that? You're done. Do you feel it? If you want more, I would repeat the whole thing. You can do it as many times as you want. But I wanted to show you that just a few of those on each side, you really get the action. You can feel it. They work. Just make it intense for you. And hey, if you want the best of my bodyweight workouts, you can get all of my body weight workouts. The best of them on my DVD system. Nataliejillfitness.com DVDs.
