10 MIN BOOTY WORKOUT at Home | Glute Activation | No Equipment

10 Min Booty Workout at Home | Glute Activation | No Equipment is a great little mat based lower body finisher workout from Caroline Girvan. This one was definitely easier than the one I did earlier this week (20 Minute Glute Workout with Ankle Weights). For one, this is half the length! And second, no ankle weights. Third, the intervals are shorter. But it still burned my glutes out thoroughly! So it is a perfect finisher to add to the end of any lower body workout. This morning I did Caroline’s Beastmode Leg Day which focuses a lot on the quads, so this did a nice job rounding out my workout by hitting my glutes. This workout is also part of Caroline’s plank challenge. The first 10 minutes is the booty work but the last 4 minutes you hold elbow plank. I did the plank challenge this morning but I probably will not bother with it in the future. I would prefer to use it as just a glute finisher with the stretch (12:20 minutes total) and I honestly don’t care if I can hold plank for 4 minutes. Not a goal of mine.

This workout is done interval style; each exercise is done for 30 seconds with no rests/recoveries between exercises. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. When there is 13 seconds left of the exercise a video appears in the upper right hand corner of the screen showing Caroline previewing the next exercise. During the plank challenge a large timer appears on the screen above Caroline that counts from zero to 4 minutes.

10 Min Booty Workout at Home | Glute Activation | No Equipment is 17:32 minutes; no warm up, 4 minute plank challenge and 2:20 minute stretch. As noted above, skip the plank challange and it is a 12:20 minute lower body finisher. Equipment: fitness mat.

  1. Straight leg raise (on knees and elbows, extend one leg straight behind you, lift and lower straight leg)
  2. Pulses (same position as #1, keep leg lifted at top of raise and pulse leg upward)
  3. Repeat #1 & 2 on other leg
  4. Donkey kick (still on knees and elbows, raise one leg bent at 90 degrees and push sole of foot up to ceiling)
  5. Donkey kick pulses (same position as #4 but keep bent leg raised and pulse foot up to ceiling)
  6. Repeat #4 & 5 on other leg
  7. Fire hydrant (still on knees and elbows, raise and lower bent leg out to side)
  8. Fire hydrant pulses (same position as #7, keep leg raised at top of hydrant lift and pulse bent leg upward)
  9. Repeat #7 & 8 on other leg
  10. Straight leg side raise (still on knees and elbows, extend one leg out to side, raise and lower straight leg)
  11. Repeat #10 on other leg
  12. Pulses (same position as #10 but keep straight leg raised and pulse it upward)
  13. Repeat #12 on other leg
  14. Circles (same position as #10, but draw a circle with straight leg)
  15. Repeat #14 on other leg
  16. Glute squeeze (lay on stomach with legs extended straight and open a little wider than hip width, raise and lower legs)
  17. Glute squeeze one & close (same position as #16 but keep legs raised, open and close legs)
  18. 30 second rest
  19. Hold elbow plank for 4 minutes

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


3 thoughts on “10 MIN BOOTY WORKOUT at Home | Glute Activation | No Equipment

  1. Guess what Santa brought me for Christmas … A REBOUNDER!!!! 😁😁😁😁😁😁😁 So of course I had to try it out. 😉☺️ I had already planned to do a 1 hr full body no equipment workout from Caroline (https://youtu.be/5VAOs3XVp-A) and a 10 min HiiT from Heather but I subbed in a beginner rebounder workout from Naomi (https://youtu.be/EU_78Riq4Zw). I totally understand what you mean about pushing DOWN into the trampoline vs. jumping UP. And also about how the calves get into the action. Totally fun little workout and I definitely look forward to more!

    (Question: 1. Do you wear shoes or socks?)

    The strength workout from Caroline was also a LOT of fun. She spends time focusing on balance which is definitely something I need to work on. Today was a pretty good balance day for me. She also does several new-to-me moves. These made the time fly by. This is definitely a workout I will return to when I need something that works all my muscles but isn’t grueling.

    Santa also brought me a rack for my weights and a really nice charcuterie board. Oh, and a shirt that has weyland- building better worlds logo (from the movie Aliens).


    1. Yeah! Sounds like a fun Christmas! I wear yoga socks–the kind with traction on the soles. Unless it is a workout where you get on and off the rebounder a lot, then I wear shoes. I definitely prefer bouncing in my socks so I get kind of irritated with cardio workouts that have you getting on and off the rebounder. I don’t mind if it is a cardio + strength workout but for cardio only (or cardio with core work), I prefer to wear socks. Naomi is really good about that. You stay on the rebounder for cardio workouts but you do get on and off for most cardio + strength workouts. Other trainers are not so good about that–which is why my reviews are great because then I can always check to see what footwear is needed.

      Today was my last day of the Beastmode week of my rotation–next week is all body weight, which I am really looking forward to. But I know that by the end of the body weight week I will be jonsing for dumbbells again. Did you see Caroline’s announcement yesterday? EPIC 5–Endgame! I am so excited! But of course, I already have the ENTIRE of month of January already mapped out with Heather’s Fierce 14 workouts and many of Caroline’s December workouts. So I won’t even be able to try any of her EPIC Endgame workouts until February. )o:


      1. Yes, I saw the endgame announcement! I am excited to see how she structures the workouts. I, too, was planning to do a lot of Heather’s fierce workouts but after the announcement I decided I was going to do endgame for strength and a combo of rebounding and fierce for cardio. It depends on what endgame entails, I guess. If she focuses on cardio then my plan is out the window.

        Thanks for the footwear tip! I used just socks the first time but I sensed I needed something a little more grippy. I shall get some yoga socks. I’ve kind of been eyeing those anyway for when I do yoga/Pilates/mobility workouts anyway so they are multi-purpose! 😁


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s