16 Minute Butt Lift

It’s Friday! And that means a full length follow along workout is here! 🙂 Yayy! Today’s workout is all about the glutes! These are super targeted, what I like to call ‘accessory’ exercises. A workout like this is an awesome addition to leg day or total body day to really hone in and get some targeted glute work. I like to add one of these to my The Get Fit Guide workouts twice a week!

These are great exercises and an important part of your well rounded lower body plan but they are definitely no substitute for getting in your other lower body work! So be sure that your week also includes some variations of squats, lunges, bridges and maybe even some plyos! All of these exercises are not only great for strengthening and creating lean muscle tone in your legs, they are also calorie blasters since you’re working with some of the largest muscles in your body!

This entire workout can also be done without ankle weights! If this is your first time doing exercises like these, it may be a good idea to hold off on the added weight!

Make sure to keep you abs engaged! Keeping them tight will help to keep you from over arching your back and stressing out your lower back! Really focus on recruiting and engaging the glutes in these movements. The more you focus on that, the more you’ll get out of it!


16 Minute Butt Lift



3 Rounds x 33 seconds work : 7 seconds transition

Fire Hydrant Kick R&L

Tap Outs R&L

Leg Circles R&L

V Pulse R&L


I hope you enjoyed this workout and felt the booty burn! Let me know! 🙂


Sweat, Smile, Repeat!


xx Niki