15 Minute Buns Blast Workout

Since summer is just around the corner, I wanted to share with you guys a glute workout that is perfect for home, hotel room, or even for the gym.  Having strong glutes is something that can not only give you confidence but also keep you healthy!  Putting in just a few workouts like this per week and eating a healthy paleo diet can help you achieve your fitness goals and give you the physique you’ve been wanting.

Without further adieu, here is my buns blasting glute workout that can help build and shape your figure to get that beach bod you desire!

Get that heart pumping:

Lets start by getting your heart rate slightly elevated.  We’ll do this by walking around for a minute or so. If you’re doing this in the morning, you can just walk around the house while you are brushing your teeth.

Now that your heart rate has slightly increase, lets dive into the workout:

  • Lying hip raises (video)
  • Time/reps: 3 sets of 15 repetitions with 15 seconds rest between sets
  • Tips: Lie on the floor with knees bent and feet flat on the ground, hip width apart. Lift all the way up, squeezing at the top to really engage your bootie. On the exhale, lower back down, vertebrae by vertebrae, until the tailbone reaches the floor.

  • Lying side leg lift (video)
  • Time/reps: 3 sets of 12-15 reps per each leg with 15 second rest between sets
  • Tips: Lay on your side and lift the leg facing the ceiling.  Lift the leg straight up, squeezing the whole way through until you feel contraction in your glutes (for some this may only be a few inches for the lift).

  • Bodyweight squats (video)
  • Time/reps: 3 sets of 30 reps with 30 second rest between sets
  • Tips: Keep your spine neutral at all times and don´t let your knees go over your toes.  Also, keep your chest up at all time, keeping your eyes looking forward.

  • Plié Squats (video)
  • Time/reps: 3 sets of 30 reps with 30 second rest between sets
  • Tips: Make sure your feet are wide enough so that when you come all the way down your knees end up just over the ankles.  Try not to arch your lower back and keep the core tight and torso straight throughout the movement.

  • Side lunges (video)
  • Time/reps: 3 sets of 15 reps per leg with 30 second rest between sets
  • Tips: Keep the core tight and focus on your balance.  This one is going to burn!  You can make it even more difficult and feel a deeper burn if you reduce your rest time and increase your reps.

You did it! How do your buns feel?  I hope you got a good workout and remember, it’s not time to go reward yourself with sweet!  Make sure you go for a healthy paleo breakfast, paleo lunch, or paleo dinner, to really start seeing positive results in your fitness and health!  Let me know how it went in the comments below!

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