HIIT Booty Bootcamp // Butt Workout + Glute Activation

Wow! What an awesome workout!  HIIT Booty Bootcamp // Butt Workout + Glute Activation is another amazing workout from Heather Robertson. She hits your glutes from all angles with different modalities and it creeps up on you. I finished this workout over an hour ago and my glutes and upper hamstrings are still stinging. It is set up in 3 parts and by the 3rd part my lower body was burned out! My legs were weak! I love this workout! Today I used it as my doubles workout but this could be paired with one of Heather’s (or another trainer’s) upper body workouts for a total body workout. I will definitely be returning to this workout! I love it! This workout uses a mini band/resistance loop and I was finally able to use my new bands. My EnriQ Booty Bands–and they are awesome! Much better than the rubber ones I’ve been using for years.

**10/24/19 I did this workout again this morning and I still love it! I stacked it with 2 other Heather Robertson workouts to completely burn out my lower body. The music is so good in this workout I was singing along with the first song of Circuit 1!**

HIIT Booty Bootcamp // Butt Workout + Glute Activation is 29:30 minutes; 1 minute intro, 6 minute warm up and 2 minute stretch. Equipment: mini band (firewalker loop) and dumbbells. This workout is set up in 3 circuits. The first circuit is the warm up and it is focused on glute activation. Each exercise is done for 30 seconds of work and 10 seconds of rest. You only do the warm up circuit once. Circuit 2 is the strength circuit. Each exercise is done for 30 seconds of work and 20 seconds of rest. You will perform Circuit 2 three times. The 3rd and final circuit is the power/agility circuit. Each exercise is done for 20 seconds of work and 10 seconds of recovery. You repeat this circuit twice.

Circuit 1: (do all exercises with with mini band around thighs just above knees)

  1. Squats
  2. Side Steps (in squat, step side to side, never raising out of squat)
  3. Glute Bridge (lay on back, knees bent and heels pressed into floor, lift and lower hips)
  4. Single Leg Glute Bridge (other leg is extended straight to ceiling)
  5. Repeat #4 on other leg
  6. Bridge Pulses (raise hips and hold while opening and closing knees)
  7. Back Kick (on hands and knees, raise one bent leg behind you, pressing sole of foot up to ceiling)
  8. Repeat #7 on other leg
  9. Frog Kicks (lay on belly on ground, forehead resting on folded forearms, knees are bent and soles of feet toward ceiling, lift and lower thighs, pushing feet up toward ceiling)

15 second rest

Circuit 2:  (you need one heavy dumbbell; I used one 30 and one 25 pound dumbbell)

  1. Goblet Squat (one 30# DB)
  2. Split Lunge (stationary lunge holding DB at one shoulder) (one 25# DB)
  3. Repeat #2 on other leg
  4. Curtsy Kick (curtsy lunge + straight leg raise to side) (one 25# DB)
  5. Repeat #4 on other leg
  6. Single Leg Deadlift, alternate legs (raise non-working leg out straight behind you) (one 30# DB)
  7. Repeat Circuit 2 two more times

15 second rest

Circuit 3:

  1. Lunge Hop (reverse lunge w/ knee raise and hop)
  2. Repeat #1 on other leg
  3. In + Out Jacks (squat jacks)
  4. Side Lunge Hops (alternating side lunges with a hop as you change sides)
  5. Shuffle + Hop (shuffle 2x to side + one hop, alternate sides)
  6. Repeat #1-5

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

2 thoughts on “HIIT Booty Bootcamp // Butt Workout + Glute Activation

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