Ankle weights are a great tool for fitness because they allow you to add intensity to your lower body workouts.
When it comes to upper body, dumbbells add difficulty as you grow stronger. But increasing the difficulty is harder for lower body workouts. This is because weight are difficult to use with floor moves such as donkey kicks, fire hydrants, and glute bridges. This week, we’ve created a butt workout that adds difficulty using ankle weights. This ankle weight workout makes your muscles work harder than ever before, strengthening, lifting, and shaping.
And because ankle weights are an inexpensive product, it’s easy to keep a pair at home. You can do this ankle weight workout from the comfort of your living room. So get a ready for a whole new level of butt workouts and get started with ankle weights!
What You’ll Need: ankle weights, and a mat or towel to lay on the floor.
What to Do: Strap on your ankle weights and complete the exercises with no break in between. Rest for 60-90 seconds and repeat.
Beginners: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds
Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.
1. 10 Reverse Lunges with Kicks (Right Leg)
2. 10 Reverse Lunges with Kicks (Left Leg)
3. 25 Donkey Kicks (Right Leg)
4. 25 Fire Hydrant Kicks (Right Leg)
5. 25 Donkey Kicks (Left Leg)
6. 25 Fire Hydrant Kicks (Left Leg)
7. 25 Single Leg Glute Bridge (Right Leg)
8. 25 Single Leg Glute Brdige (Left Leg)
Reverse Lunge with Kick
Fire Hydrant Kicks
Single Leg Glute Bridge