Power to the bootie!
This exercise plan might be the best butt workout of your life! Get a sexier, perkier, stronger, rounder booty in just two weeks!
To make this workout plan, we’ve brought together the most effective butt targeting moves out there, including different variations of squats, lunges, and donkey kicks. Split over six days and performed for two weeks, this plan will help you get bootylicious results in just fourteen days.
To get the most out of this workout plan, try to complete the moves as fast as you can while maintaining proper form. If you really push yourself and complete all the days of workout, you’ll have the best butt of your life in no time!
What You’ll Need: A set of light dumbbells (5-8 lb.), a set of medium dumbbells (15-20 lb.), a gym mat, and a step, bench, or chair.
What to Do: Complete all the moves without a break. Push yourself to go as fast as you can while maintaining proper form. Take a 30-60 seconds break and repeat for a total of three rounds.
Below, you will find videos showing how to perform each move. It’s important to use proper form, as this helps prevent injuries.
Monday
10 Jump Squats
24 Walking Lunges
10 Goblet Squats with Medium Dumbbell
30 Skaters
10 Squat to Shoulder Press, with Light Dumbbells
Rest for 30-60 seconds, then repeat for a total of 3 rounds.
Tuesday
12 Bulgarian Split Squats (Right Leg)
12 Bulgarian Split Squats (Left Leg)
30 Skaters
15 Donkey Kicks (Right Leg)
15 Donkey Kicks (Left Leg)
Rest for 30-60 seconds, then repeat for a total of 3 rounds.
Wednesday
10 Jump Squats
24 Walking Lunges, with Light Dumbbells
15 Goblet Squats with Medium Dumbbells
40 Skaters
10 Squat to Shoulder Press with Light Dumbbells
Rest for 30-60 seconds, then repeat for a total of 3 rounds.
Thursday
12 Bulgarian Split Squats with Light Dumbbells (Right Leg)
12 Bulgarian Split Squats with Light Dumbbells (Left Leg)
40 Skaters
20 Donkey Kicks (Right Leg)
20 Donkey Kicks (Left Leg)
Rest for 30-60 seconds, then repeat for a total of 3 rounds.
Friday
15 Jump Squats
24 Walking Lunges, with Light Dumbbells
15 Goblet Squats with Medium Dumbbells
50 Skaters
15 Squat to Shoulder Press with Light Dumbbells
Rest for 30-60 seconds, then repeat for a total of 3 rounds.
Saturday
12 Bulgarian Split Squats with Light Dumbbells (Right Leg)
12 Bulgarian Split Squats with Light Dumbbells (Left Leg)
50 Skaters
20 Donkey Kicks (Right Leg)
20 Donkey Kicks (Left Leg)
Rest for 30-60 seconds, then repeat for a total of 3 rounds.
Sunday
Sunday is your rest day! Sit back, relax, and take a load off. If your glutes feel sore, try stretching them for about 15 minutes a day.
Jump Squats
Walking Lunges
Goblet Squats
Skaters
Squat to Shoulder Press
Bulgarian Split Squats
Donkey Kicks
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