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10 Min Booty Builder (No Glute Workout Machine) Get Tight & Big Butt!
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Jun 7, 2024
10 Min Booty Builder (No Glute Workout Machine) Get Tight & Big Butt! Welcome to our 10-minute booty builder workout designed to help you achieve a tight and big butt without the need for a glute workout machine! In this quick and effective routine, we'll target your glutes with a series of exercises that you can do anywhere, anytime. - **No Glute Workout Machine Needed:** This workout is perfect for those who don't have access to gym equipment but still want to work on building their booty. - **Effective Glute Activation:** Our carefully curated exercises, including squats, lunges, and donkey kicks, are specifically chosen to activate your glute muscles and help you sculpt a firm and round butt. - **Quick and Convenient:** With just 10 minutes a day, you can see real results in your glute strength and size. - **Variety of Exercises:** From booty builder machine hip thrusts to booty blaster movements, we've included a variety of exercises to target different areas of your glutes for maximum effectiveness. - **Beginner-Friendly:** Whether you're new to working out or a seasoned fitness enthusiast, this routine is suitable for all levels. *Don't forget to subscribe to our YouTube channel for more workout videos and fitness tips!* **Hashtags:** #BootyBuilder #GluteWorkout #NoEquipmentWorkout #FitnessRoutine #ButtExercises #HomeWorkout #booty **Links:** - Official Website - Facebook
View Video Transcript
0:00
Hi, I'm Coach Toya and let's get ready for your 10 minute booty builder
0:04
Our glutes are about to be pumped and on fire. You're going to need dumbbells and minibands for today's workout
0:10
grab a towel and water as well. Let's get straight into the warm up. So feet are hit width apart
0:15
We're going to sink low into our squat position. Open the knees wide and drive your elbows on the outside of the knees
0:22
Chest up, proud. Hold it there. Nice. Really driving those knees out
0:28
chest up getting the hips my ball and ready for today's booty builder we're going to make sure our glutes are on fire today
0:37
all right standing up here we go we're going to march on the spot in three two one let's go march it out
0:43
nice as you march just breathe in breathe out super easy driving those knees up high to feel the mobility in the hips a little bit more
0:51
all right three two one now we're rotating those hips big circles out round
0:58
One by one, alternating legs each and every time. So go up to the centre, out to the side, big circle and down
1:09
Last three, two, one. We're going to end with the poggers, so you're going to literally jump, land with soft knees
1:14
Jump, land with soft knees. So let's get those calves fired up, quads fired up, and get as high as you can each and every time
1:23
Nice, landing with a little soft knee. Last three Two One shake it off
1:31
All right We're working 60 seconds on the clock We're going for lateral walks We're going to get our mini band on first
1:36
If you need to sit to put that band on Please do so We're going to keep the band
1:41
Below the knee at the shin area And we're starting from one direction
1:45
We're going to hinge at the hips Hands together And we're stepping out, let's go
1:50
So whatever room you have Whatever space you have You're going to go as far as you can
1:54
I'm taking smaller steps from one direction to the next, but I want you to just go as far as you can from one side to the other side
2:03
We're getting those glutes fired up, ready for the booty builder today
2:08
Make sure the hinge at the hips. Squeeze the abductors, adductors. Don't let that band pull you in too quickly
2:17
Keep it slow, keep it controlled. No need to rush on this one. Yes
2:24
team, well done. Good, small steps, not too wide, heels of the feet are grounded
2:33
Last few seconds count down. Last three, two, one, chill, well done
2:42
We're going to pop that band up now, above the knee, around the thighs
2:46
Coming down onto the hands and knees, table top position. From here tuck the tailbone in so really pull the belly button in stack the shoulders in line with the wrist And we kicking back two times on the left leg And then we kicking back twice on the second leg
3:02
If you need to adjust that band like myself and bring it lower, please do so
3:06
Kick back. Pulse. Nice. It's 60 seconds on the clock. Tap the floor. Drive
3:12
We're squeezing the booty, driving the hill all the way up towards the ceiling
3:17
If that band that you have feels easy, remember if you do have a slightly heavier band or more challenging band, please switch it out and make sure it does feel challenging for yourself
3:30
And if you don't have one, this is a great exercise that you can do even with no mini band
3:39
Last few seconds countdown. Kicking that foot up high to the ceiling
3:44
Squeeze those glutes. Three, two. one rest and relax okay glutes on fire we're gonna lay down on our back now okay if you can add a dumbbell that
3:56
feels challenging for you it's the single leg glute bridge so as we lay back from here one leg is going up in the air
4:04
we're powering through the left leg now to squeeze the glutes up high slowly controlled down
4:12
good so a good modification if needed is both feet on the floor and just lifting the hip up
4:17
and down. You can even remove the weight just to make it a little bit easier if needed
4:23
You've got 10 more seconds on this leg before we switch to the right leg. Keep a hold of that dumbbell. Make sure it's on the waist
4:31
Feeling it in the hamstrings and the glutes. Three, two, one. Switch it out. Yes. I'm driving
4:39
through the heel of my foot. I'm getting as high as I can. Lifting up, slowly controlled down to the floor
4:47
And a glutes are efficiently on fire. Pull that core in tight
4:56
Okay, countdown's on. Three, two, one. All right, rest and recover. From here, we're going to make sure our feet are hit width apart
5:04
heels as close to the glutes as we can, and we're pulsing up. Pulse
5:09
So we're not touching the floor. We're going halfway down and we're squeezing up to the top
5:13
There you go. It's 60 seconds in total. So keep going until I'm going. I say chill
5:19
Pulse. Pulse. If you need that recovery, take it for a second, not for too long
5:25
and drive back up again. Yes, that one heavy dumbbell at the waist
5:30
as we pulse. We're keeping the knees wide so we feel that resistant on the band as well
5:40
Make sure to breathe in, breathe out. Really squeezing those cheeks together
5:47
Last three two one and shake it off Well done Ooh booty on fire So you got 30 second recovery
5:58
Let's stand up. Shake off those legs for a second. Grab a quick drink of water if needed
6:04
Wipe it down. All right, so we're going to go with a single leg RDL so we can take that band off
6:10
And as we take the band off, you pop it down. Two weights that feel challenging for you
6:16
From here, stagaston. position with a single leg RDL. You're going to step back with your right foot. The front foot is
6:22
flat. Your back foot is on the toe. We're hinging at the hips. We're squeezing the glutes in
6:28
So this is quite a challenging movement. For your normal RDR, anyways, you'll be hinging at the
6:33
hip. So think about the same movement. Let's go. In three, two, one. We've got 30 seconds on each
6:39
side. Pushing those hips back, squeezing that left glute in. Nice. Back foot stays on the toe
6:51
Keeping those shoulders rolled back. So chest open. So our back is flat as we go down
6:58
Amies and glutes on fire on this one. Last three, two, one
7:04
Switch it out. My left foot goes back. My right foot is on the toe
7:08
Same thing again. Let's do it. So going with a slightly heavier weight
7:16
remember, he's really going to build those. glute. So if your goal is to build the glute, what it is, because we're here right now
7:22
try your best to go with those heavier weights if you have them. Even if you're slowing down
7:27
the movement, that's totally fine. We're getting strong as well. Nice work, back flat. Countdowns on
7:37
Three, two, one. Shake it off. Curtsy lunges coming up next. Here we go. Right leg is going
7:43
back behind, down and round. We've got 30 seconds each leg. Straight in
7:47
into it, let's do it. Back leg going round and down. So the back foot's on the toe, a little bit of
7:54
balance needed, keeping that front foot exactly in the same spot. That front foot is not moving
8:00
at all. Firm grip on those dumbbells, right leg, bringing it round and down into that curtsey lunge
8:09
Lovely form. Good. Pushing off that front foot, squeezing that booty tight, keeping that mind to muscle
8:17
and let's change. Left leg going round and down. So the right foot is in front
8:23
and the left leg is going round into that curtsey lunge down close to the floor as you can
8:28
and squeezing it all the way to the top. Well done with those weights right now
8:39
Last few reps on that right leg. The left leg going round and down Chest up proud Squeeze the glute in Every time you stand last three two one good shake off those legs
8:54
what done smash that you mom all right so next is a finisher and we're going for squat pulses
9:00
I want you to choose a dumbbell but if you don't don't worry body weight is another option we're going
9:05
60 seconds of squat pulses three two one let's go squat pulses for one minute all the way to the finish line
9:14
Pulse, pulse, pulse. If you have a band and no weights, that's fine, use the band
9:20
Bringing the knees a little bit wider if you have that band on the legs. Pulse
9:25
So the weight is just underneath that chin. Try not to lean forward
9:29
Keep the chest up proud. Nice. We're hinging at the hips. All the way, not all the way up
9:35
Halfway up. Pulsing it at the bottom. Damn, the glutes are on fire right now
9:44
You've got literally 20 seconds. Can you stick with it? Yes, you can
9:48
Squeeze that booty in. Pulse. Pulse. Pulse. Pulse. Even if you slow down that rec count
9:54
or come all the way up, all the way down. Under 10 seconds to go
10:00
Five, four, three, two, one. Rest and recover. Well done. Damn. Shake it off
10:08
Legs and booty on fire. Let's cool down and let's stretch. So the first stretch we've got, single leg hamstring stretch
10:17
You're going to make sure the heel is on the floor. Toe is pointing upwards
10:22
And you're hindering at the hips and touching that toe. So you feel the stretch all along the back of the hamstring and the glute
10:31
Slowly switching it out to the other side. Hinge at the hips again
10:35
My left leg is forward. I'm touching the toe. The toes are lifted
10:40
And the more I hinge, the more I feel it. Right there. back of the thighs
10:47
Good. Shake it off. Well done. Okay. We're going to get into a nice challenging stretch right now
10:55
If you need to hold it all you can. Bring the foot over the knee, sink down into that
10:59
squat position and hold it there. So you feel it along the side of the glute
11:07
Nice. Well done. If you're killing that balance. And then shake it off. Last one on the other side
11:14
Good. My heel is over my knee. I'm sitting down into like a chair pose. Chest up. Pushing that knee down
11:23
Hold the wall if needed, but you've got this balance. And relax. Inhale, lift those arms. Exhale. Bring the arms down and relax
11:36
Well done on today's 10 minute booty burner. We got the weights and bands involved. My glutes are on fire. I'm Coach Toya. See you next time. time
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