Will this speedy routine take the place of your morning coffee? No. But will it help wake up your glutes and jumpstart your day? Absolutely. The workout, designed by Jill Penfold, certified personal trainer and creator of the 12-week LA Bride Body program, is only 10-minutes long and includes a few exercises that hit your abs muscles, too. And if you’re feeling really glute-tastic today, here are a few butt moves to do before you head to sleep.
How To Do The Workout:
Warm-up with 45 seconds of jumping jacks. Then do as many reps as you can of the first move in 45 seconds. You have 15 seconds to rest before moving on to the next exercise. Continue until you complete all four moves. Repeat the circuit one more time (using the opposite leg for a few of the moves), then finish with one minute of elevated plié squat pulses (30 seconds each side).
Time for the circuit—do the whole thing twice.
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Whitney Thielman1 Step Up With Knee Lift – 45 seconds
- Stand in front of a box or step, about one foot away.
- Step up with your left foot and drive your right knee up towards your chest.
- Step your right foot back to the starting position and follow with your left foot.
- Do all reps on one side for the first round, then repeat on the opposite side for the second set.
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Whitney Thielman2 Glute Bridge — 45 seconds
- Start lying flat on your back with your knees bent, and your heels a few inches away from your butt.
- Lift your hips up, then lower them back to the ground.
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Whitney Thielman3 Bird Dog Crunch — 45 seconds
- Start on your hands and knees in tabletop position with your wrists above your shoulders and your knees below your hips.
- Inhale and extend your right arm forward and left leg back, maintaining a flat back and square hips.
- Squeeze your abs and exhale as you draw your right elbow to your left knee. Extend back out to start.
- Do all reps on one side for the first round, then repeat on the opposite side for the second set.
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Whitney Thielman4 Reverse Lunge — 45 seconds
- Start in a standing position with your feet about shoulder-width apart. Step backwards with your left foot, landing on the ball of your left foot and keeping your heel off the ground.
- Bend your knees creating two 90-degree angles with your legs. Aim to have your back knee hovering about three to six inches off the ground.
- Push through the heel of your right foot to return to standing.
- Do all reps on one side for the first round, then repeat on the opposite side for the second set.
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Whitney Thielman5 Then cool it down with 1 minute of elevated plié squat pulse — 30 seconds on each side
- Stand in a wide squat position with your feet about two to three feet apart and toes pointing out.
- Come on to the ball of your left foot. Keep your back straight and abs tight and bend knees a few inches.
- Bring your butt straight down, don’t hinge back like you do in a regular squat. Press your knees out slightly as you lower.
- Continue to pulse up and down, for 30 seconds, then repeat on the opposite side.
