10-Minute Booty Sculpting Workout

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Hi Everyone!

I have a new workout for you! Today’s workout only takes 10 Minutes per Round. It is designed to shape and sculpt your backside and lower body. I highly recommend using weights during this workout. The added resistance will help create shape, and strength.

I love short workouts, because they give you so many options! You can pair this routine with one or two other workouts, do it alone as a quick workout, or repeat it to increase the intensity! I like having quick workout options, so I can maximize what I get in, without wasting a lot of time.

This routine uses a lot of my favorite lower body exercises. I used two 20-lb dumbbells and a chair during this workout. A bench or sturdy surface will work if you don’t have a chair you can step up on.

This workout incorporates multiple exercises that isolate one leg at a time. It helps decrease muscular imbalances (we have a dominant leg, just like we have a dominant hand). Single Leg Exercises, also force the muscles to work harder during each move. The added balance, adds some bonus strengthening for your coordination and core.

I hope you have fun with today’s workout!

What’s your favorite Booty Sculpting Exercise? Let me know in the comments below or on Facebook!

Melissa

Intervals: 10 Rounds of 10/50.

Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

  1. Squat
  2. Side Step-Up: Right
  3. Side Step-Up: Left
  4. Warrior Deadlift: Right
  5. Warrior Deadlift: Left
  6. Curtsy Lunge: Right
  7. Curtsy Lunge: Left
  8. Low Jack
  9. Lunge Lift: Right
  10. Lunge Lift: Left

Repeat 1-5X

Optional: Pair with 30 Minutes Cardio of Choice

IMG_1688

Squat: Part 1

Squat: Part 2

Squat: Part 2

Side Step Up: Part 1

Side Step Up: Part 1

Side Step Up: Part 2

Side Step Up: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Warrior Deadlift: Part 2

Curtsy Lunge: Part 1

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Curtsy Lunge: Part 2

Low Jack: Part 1

Low Jack: Part 1

IMG_1697

Lunge Lift: Part 1

Lunge Lift: Part 1

Lunge Lift: Part 2

Lunge Lift: Part 2

 

 

4 thoughts on “10-Minute Booty Sculpting Workout

  1. nick

    Hi Melissa, I like ur workouts.I have a question for you..is it normal to get clicking sound in knee? It doesnt really hurt in the begining but now i feel little sore not much. I did xray but there is nothing to worry about..but still i hear it. Do you have any recommandation or exercise for it? Please show us…

    • benderfitness

      Hi, it really depends. For some people clicking doesn’t mean anything. Sometimes joints just make sounds. However, it’s best to always have it evaluated by a doctor, and see if they have any specific exercises you should avoid. Often strengthening the muscles surrounding the joint will help improve the alignment of your knee and decrease any clicking sounds.

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