Build Your Booty Fast | 20 Min Tabata at America's Most Iconic Location
Tommy Cassano leads a 20-minute glute workout at Grand Canyon National Park using iso Tabata: 20 seconds of movement, 10 seconds holding still. Squats, lunges, sumo squats, and glute kicks, repeated with form cues and canyon views.
Chapters
Today we have a peak booty Tabata workout. Engage your quads. I like to go seconds. 20 minutes nonstop.
Welcome to Grand Canyon National Park. I'm Tommy Cassano from The Outdoor Body. Located in northern Arizona, you will be training in one of the 7 natural wonders of the world. Come sweat in one of the deepest gorges on the planet, averaging 1 mile in depth and 10 miles wide. Challenge your fitness as you peer down into the 277-mile gorge carved out from over 6 million years of Colorado River flow. Awaken your mind, get focused, and get ready to go wild in the world's grandest of canyons.
So I hope you're ready. It is a peak leg booty workout. So what's that mean with the Tabata workouts? It's 20 seconds of an exercise and we superset that with 10 extra— 10 seconds of an exercise. For example, the first 2 minutes are going to be squats nonstop. 20 seconds, then we got a 10-second iso hold. That's why I called it an iso Tabata workout. So I hope you're ready, firing up those glutes, the core. This is going to be a 20-minute burner. Welcome to the Grand Canyon National Park. If you've never been here, you have to come. It is one of the 7 natural wonders of the world, and for good reason. You have to see it with your own eyes. If not Second best thing with the outdoor body, getting a workout in right here, right now. So we're going to get after it. Once again, the first 2 minutes, we have a squat, squat hold for 10. It's 20 on, 10 off. Not really off. The off is an iso hold. So let's start. Let's get it going in 3, 2, and 1. Let's squat. 20 seconds. This is gonna sneak up on you real quick, especially with these iso holds. It's nonstop, back to back, 20-10, 20-10. Here we go, our first hold, 10 seconds. Arms straight out, core tight, belly button to spine, getting after it. Here we go, 3, 2, 1. 1. Back to squats, let's go. Down and up, lock out, full extension. Bring those hips all the way through all these movements. Engage your core. 3, 2, 1. 10 seconds holding, let's get it. 5, 4, 3, 2, 1.
Whoo!
We have 1 minute left. Down and up. Remember, always quality over quantity of the exercise. Let's go, 10 seconds. Body weight, it's all you need. Here we go, holding 10. Let's go. It is a beautiful summer morning here in the Grand Canyon.
Woo!
Last round, down and up.
Let's go. 10 seconds.
5. 2, and hold.
Let's go.
5, 4, 3, 2, 1. Here we go, right leg forward. Right away we got ISO lunge, straight down, straight up. Lean forward slightly into that front right glute. Straight down, straight up. We got 20 seconds. Then we're just holding it. Iso, bend down, that other knee about 2-3 inches off the ground, and holding 10 seconds. Told you this is gonna burn. This is a burner Tabata iso workout. Here we go, down and up. Make sure that front knee does not go past the toes. Let's go.
10 seconds.
5, 2, 1, holding. 10 seconds, come on. Arms can go on the hips, they can go straight out. If you want a little bit of shoulder burn, hold them out. Let's go, 20 seconds, burning, churning. As I was saying, I like to go a little slightly bent forward forward, especially with body weight. Dig a little bit deeper into that front right glute, squeezing tight. 2, 1, holding tight. Let's go, 10 seconds. 5, 4, 3, 2, 1. Let's get it, last round. Down and up. 10 seconds. 5, 4, 3, 2, and hold. 10 seconds, come on. 5, 4, 3, 2, 1. 1. Switching sides, left side.
Let's go.
20 seconds, all day. Slightly forward, digging into that front glute. Make it burn. 2, 1. Holding tight, squeezing tight. Come on. 5, 3, 2, woo! Come on, 20 seconds, 10 seconds. Up here in northern Arizona, I mean, what else could you ask for? Grand Canyon showing her stuff today. Holdin' iso burn. 3, 2, 1, here we go. 20 seconds down and up. Always on little rocks and uneven surfaces here. That's what's that outdoor bodies all about. Let's get it. 2, 1. Iso hold. Let's go, you got this! 5, 4, 3, 2, 1. Down and up, last round, stay with me.
10 seconds.
5, 3, 2, iso hold, come on! 5, 4, 3, 2, 1. We have our chair squat, legs together, down, straight up, squeezing our adductors. Glutes super tight. I like to bring my arms out so I get bigger range of motion and depth. 2, 1, holding 10 seconds. You can point your thumbs up, rotate the shoulders. 3, 2, 1, let's go! Down and up, squeezing. This is a booty burner here in the Grand Canyon.
10 seconds. 5 seconds.
Holdin'. Let's go. 5, 4, 3, 2, 1.
20.
Let's get it, come on!
5 seconds.
2, 1, let's go!
3.
2, 1. Last round, those chair squats, burning it out.
10 seconds.
5, 2, 1. Holding, 10 seconds, let's go. 5, 4, 3, 2, 1. We got ballerina squats on our tippy toes. Legs come out, down, straight up. Gotta get a nice little spot here. Down, straight up, squeezing your calves on the way up.
Let's go, 5 seconds.
Yes, I'm always safe. When I'm out here, because I know it's a question from everyone. Let's go, holding 10, 5, 4, 3, 2, 1. And ballerinas, squeezing tight, core tight activation. Let's get it. Arms come out on that ballerina just like that. Your knees come out on an angle. 5 seconds. Let's go. 2, 1. 10 seconds, come on. 5, 4, 3, 2, 1. Right away, this is a burner. Come on, stay with me. Ballerina, squeeze the calves. Squeeze those glutes, getting a nice side angle. 2, and lock it out. Come on, let's go! 5, 4, 3, 2, 1. Come on, last 20 for our ballerinas, then we get into our curtsies. Let's go.
10 seconds.
5 seconds. 2, 1. Here we go. Holding tight. Stay with me. 5, 4, 3, 2, 1. Right leg forward, left leg back. We got curtsy Put your hands on the hips, straight down, straight up. It's just an iso curtsy with a nice hold, burning out, digging into that front right glute, straight in there. Here we go, holding. 10, 5, 4, 3, 2, 1. This is Tabata Iso Burn. Let's go. Staying on that front right. Come on. Once again, you can lean forward slightly to get a deeper burn into that glute. 5 seconds. 2, 1, and hold in 10 seconds.
Let's go.
5, 4, 3, 2, 2, 1. Come on, down and up. 20 seconds. Burn with me. Come on, GC, let's get it. 277 miles long, one of the 7 natural wonders of the world. It's like ancient history here. Let's go! 5, 4, 3, 2, 1. 20 seconds, all the way down, all the way up. Up in the Desert View area of the park, more on the east side, lower rim. Last one, let's go! 2 1, holding 10 seconds. Come on, woo-wee! 5, 4, 3, 2, 1. Other side, let's get it! Here we go, ISO burn. We got that left glute, you're leaning forward, you're in that curtsy, squeezing. Burning and churning, getting it right, getting it tight. Holding 10 seconds, come on, stay with me. 5, 4, 3, 2, 1, let's go!
20 seconds, 10 seconds.
Breathing. Hold 10 seconds. Let's go. Arms out or on your hips, either or. 5, 4, 3, 2, 1. Let's go. 2 more rounds. That iso, it's about to burn. Getting it in. Let's go, 10 seconds. 5, 3, 2, 1. Holding, doing great. You're looking good. Stay with me, I got you. 3, 2, 1, last round. Let's go. Down and up. Then we getting into our sumo squats and holds.
Come on, 10 seconds.
5, 2, 1, hold in 10 seconds.
Let's go.
5, 4, 3 2, 1. Legs wide, toes face the second toe. All we're doing is squat sumo, straight down, straight up. Hands on the hips or straight out. Let's go, 10 seconds. Remember, your knees are facing your second toe. You're getting that wide sumo angle, and we're holding. I like doing thumbs up. On this one. Let's go, 5 seconds. How you feeling? How you burning? Come on, back to squats. Or you can close in like this, get a good stance. Always a little rocky. 10 seconds, let's go. And 1, holding 10 seconds. 5, 4, 3, 2, 1, let's get it!
15, 10 seconds.
5, hold 10 seconds. Let's get it. 5, 4, 3, 2, 1. Last round, let's go. So our last 4 minutes that we're gonna do glute kick on the right. So we're going to be on all fours, hands and knees. It's the iso glute to polish this Tabata booty workout off. So get ready to burn. 2 minutes each glute. 3, 2, 1, here we go. So like, straight out, just butt kick. It's all we're doing. Glute kick in, heel dorsiflex the foot, heel to booty. Don't think of it as quantity but quality. Squeezing, get into position, that glute all the way up and holding. 10 seconds with the micro pulse, focusing on that lower butt lip. Let's go. That's all we're doing. 20 on, 10 iso hold. Just burning out each side of those glutes. It should be burning. Let's get it. 5 seconds. 2, 1, let's go. Micro pulse. So you're just holding straight out, over-exaggerating that flex pointing the toes.
Let's go!
Squeezing tight. Let's get it. Everyone needs and deserves this glute activation. Let's go! 15— 5 seconds. 3, 2, 1. Holding. Little micro pulse. Here in the Grand Canyon. 2, 1, last round, then we got our left side. Come on, 10 seconds. 5, 3, 2, 1, holding. Try not to get lazy. I know the glutes gonna burn out. Come on. 2, 1, switching sides. Here we go, right away. Heel to booty. Come on, 10 seconds, locking it out, burning out that left side. 2, 1, holding. Heel up, pulsing, making sure you're super concentrated on those upper glutes, that butt lip area.
Let's go.
Point the toes, dorsiflex that foot, drive that heel all the way to your butt cheek. Overexaggerate mentally. Like someone's pinching right in there. Let's go. 3, 2, 1, holding. Micro pulse. Let's get it. Getting it right, getting it tight. 2, 1, 20 seconds. Whoo-wee! Let's go, Grand Canyon, Colorado. River cutting right through her, forming over millions of years. Let's go. 3, 2, 1. Micro pulse.
Come on.
5, 4, 3, 2, 1. Come on, last one. Stay with me. Burn tight. Come on, finish strong. You got this. 10 seconds. 5, 4, 3, 2, 1. Holding. Last 10. Come on, all day. 5, 4, 3, 2, 1. Woo! That is your Tabata booty iso burn here in Grand Canyon National Park. Remember, you can always do that 2 times, make it a 20-minute or a 40-minute peak workout non-stop. Mobility before, stretching after, getting it every single day. Thank you for joining me here in Grand Canyon National Park up here in northern Arizona. If you've never been here before, you have to come visit. It is truly one of the natural Seven Wonders of the World. And always remember, when you come to the outdoors and special places like Grand Canyon, always leave no traces left behind, preserving this land for future generations. Thank you for joining me in that outdoor body workout. I'll see y'all next time, and stay wild.
