10 Minute Side Booty Shaper | Total Body Transformation Workout
Bodyweight Workout:
Here’s a quick circuit you can do at home with no equipment:
- Clamshells (30 seconds each side): Lie on your side with knees bent and stacked. Lift your top knee slightly off the ground, keeping your feet together. Open and close your top knee while squeezing your glutes.
- Fire Hydrants (30 seconds each side): Start on all fours with hands under shoulders and knees under hips. Lift one knee out to the side, keeping your hips square and core engaged. Lift knee as high as comfortable, then lower back down.
- Side Lunges (30 seconds each side): Step out to the side with one leg, lowering your hips until both knees are bent at 90 degrees. Push back up to starting position and repeat on the other side.
- Donkey Kicks (30 seconds each side): Get down on all fours again. Extend one leg straight back, keeping your foot flexed. Lift your leg up towards the ceiling, squeezing your glute at the top. Lower back down slowly.
Repeat this circuit 2-3 times through, taking short breaks in between sets. Remember to focus on proper form and controlled movements throughout the workout.
Here are some additional tips:
- Warm up before you begin with some light cardio like jumping jacks or jogging in place for a minute or two.
- Cool down afterwards with some static stretches for your glutes and hamstrings.
- Listen to your body and take breaks when needed.
- You can increase the intensity by adding weights (water bottles or dumbbells) once you feel comfortable with the bodyweight exercises.
No matter which workout you choose, remember consistency is key! Aim to do this routine 2-3 times a week for best results.