Posted on May 22, 2019 by Emily Forbes

Last month, team Motive8 were invited to host some classes at Sweaty Betty in Leeds city centre. The theme, “Booty Sculpting Workout”.  I mean, who wouldn’t want a pert butt? So Jenny, Kate and I all delivered one session per week over 4 weeks (I did 2) to shape up the derriere. It’s amazing what a burn you can still get with bodyweight exercises only. I thought it only right for me to share so you can have a go yourself!

The Workout:

Round 1:

45 seconds work 15 seconds rest x 2:

  • Side lunge into curtsy lunge (right side)
  • Side lunge into curtsy lunge (left side)
  • Squat pulse
  • Narrow glute bridges (feet and knees stay together)

TABATA: 20 seconds work 10 seconds rest x 8

  • Squat jumps (jump feet out and in)
  • Mountain climbers
  • Skaters
  • Plank Jacks

Round 2:

45 seconds work 15 seconds rest x 2:

  • Donkey kicks (right)
  • Donkey kicks (left)
  • Split squat, lower and pulse x 3 (right)
  • Split squat, lower and pulse x 3 (left)

TABATA: 20 seconds work 10 seconds rest x 8

  • Jumping Lunges
  • Squat thrusts x 3 directions (left, centre, right)
  • Kneeling hip thrust to jump
  • Spotty dogs

Round 3:

45 seconds work 15 seconds rest x 2:

  • Single leg glute bridge (right)
  • Single leg glute bridge (left)
  • Frog reverse hypers on the floor
  • Wall squat

TABATA: 20 seconds work 10 seconds rest x 8

  • Burpees
  • Reverse lunge with ground touch into knee drive (right)
  • Reverse lunge with ground touch into knee drive (Left)
  • Ninjas (2 broad jumps forward shuffle back)

This is a sneaky workout. You probably won’t feel it the next day. But by day 2 or 3 it will start kicking in. I did this class about 3 times that week and my glutes and hammies were ruined; I couldn’t manage my usual session. Have fun and give it a go.

Emily x