The Best At Home Booty Workout // No Equipment

The Best At Home Booty Workout // No Equipment is another excellent butt burner workout from Heather Robertson. I miss her workouts so much! I am glad there are at least a handful I can do during my recovery period. And this is one of them! These are all mat based lower body exercises with a focus on your glutes. Having done the workout, you could definitely add a booty band (fire walker loop) just above your knees and/or some ankle weights to increase the burn, but on its own, with no equipment, I still experienced some butt burn out. Yet another excellent workout from Heather!

Unlike Heather’s other workouts that I’ve done, this workout is done voice over. She still has a timer in the bottom right hand corner of the screen, counting down each interval. You are doing 30 seconds of an exercise in which you move through a full range of motion, followed by 10 seconds of holding the move isometrically and doing pulses. No real rest periods.

The Best At Home Booty Workout // No Equipment is 20 minutes; 40 minute intro and 2:30 minute stretch. Equipment: fitness mat

  1. Glute Bridges for 30 seconds
  2. Hold at top of bridge and pulse knees out for 10 seconds
  3. Repeat 1 & 2 two more times
  4. Single Leg Bridge for 30 seconds (one leg is extended straight, when you lower the hips you also lower the leg and when you raise the hips, raise straight leg to ceiling)
  5. Single Leg Bridge Hold for 10 seconds (keep hips raised with leg extended straight, in line with other leg so knees are at same level)
  6. Repeat #4 & 5 on other side of body
  7. Clam Shells for 30 seconds (lay on side resting on elbow, both knees are bent, insoles of feet are together, feet are raised off ground and bottom knee is pressed into ground, in this position, open and close top leg, keeping insoles together)
  8. Clam Shell Pulse for 10 seconds (hold open in clam shell and pulse top knee open)
  9. Clam Shell variation for 30 seconds (start in same position as #7, but insoles are only together when knees are open, when you lower top knee to tap bottom knee, lift top foot so it is higher than the knees)
  10. Repeat #8
  11. Still laying on same side with knees bent, bend top knee, bringing it near floor in front of you then kicking leg out straight behind you on a 45 degree angle–do this for 30 seconds
  12. Hold with leg extended behind you and pulse for 10 seconds
  13. Still laying on same side with bottom knee bent, extended top leg in front of you, lift and lower top leg with heel leading toward ceiling and toes angled toward floor–do this for 30 seconds
  14. Hold at top of #13 move and pulse for 10 seconds
  15. Figure 4 stretch (my glutes were so burned out that I could not do this stretch as deeply as I normally can!)
  16. Repeat #7-15 on other side of body
  17. Donkey Kick + Fire Hydrant, alternate for 30 seconds
  18. Pulse in Fire Hydrant for 10 seconds
  19. Kick leg out straight behind you and when you pull it in, bring calf across non-working calf on the floor–do this move for 30 seconds
  20. Pulse leg while extended straight for 10 seconds
  21. Rainbow Kicks for 30 seconds (still on all 4s, arc straight leg over to outside of body and tap floor then arch straight leg over and tap floor on other side of non-working leg)
  22. Repeat #17-21 on other leg
  23. Butterfly Bridges for 30 seconds (lay on back, knees bent and open, soles of feet together, raise and lower hips)
  24. Butterfly Bridge Pulse for 10 seconds (pulse at top of bridge)
  25. Repeat #23 & 24 two more times

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


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