Butt Makeover Workout for A Firm Toned Butt & Killer Legs

The butt makeover workout is a 20 minute workout that includes exercises that burn tons of fat, tons of calories, and build a firm butt and lean sexy legs.

Start with set one of exercise 1 and 2 for the number of reps indicated. After your first superset take a 20 second break then repeat. Take another 20 second break then repeat one more time.

Move on to set 1 of exercises 3 and 4 for the number of reps indicated. After your first superset take a 20 second break then repeat. Take another 20 second break then repeat one more time.

Now that your legs and glutes are completely fatigued move on to set 1 of exercise 5. Rest for 10 seconds then repeat. You are only doing 2 sets of this exercise as opposed to 3 sets of everything else. Go right into your stretches for the time indicated and you are done!


Exercise
One Leg Squat w/ Plates
1) Stand with feet hip width apart with knees slightly bent and toes pointing forward holding weight plates.
2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level..
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thigh is slightly above parallel (as shown) return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.


Butt Makeover Workout Tip:
Use a bench or chair and no weight if this move is too challenging for you.
Sets Reps Weight/
Resistance
Tempo Time
1 8
2 8
3 8
Stationary Bodyweight Lateral Lunge/Squat
1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side.
4. Alternate this movement back and forth until the desired repetitions are met.

Butt Makeover Workout Tip:
If you want to increase the intensity hold a medicine or dumbbell behind the head or in front of the chest.
Sets Reps Weight/
Resistance
Tempo Time
1 8
2 8
3 8
One Leg Box Step Up
1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.

Butt Makeover Workout Tip:
A sturdy bench or chair works just as well as a step. Try not to help with the foot that is touching the floor.
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 10
3 10
Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.


Butt Makeover Workout Tip:
try to keep your knees behind the toes at all times.
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 10
3 10
Oblique Abductor Raise
1. Start by getting into a lateral plank pose with your hips off the ground.
2. Your only ground contact points should be your feet and elbow.
3. Holding this position raise your outside leg keeping it straight until you reach full range of motion.
4. Return your leg to the starting position and repeat for the desired repetitions.
5. Switch sides and repeat.

Butt Makeover Workout Tip:
Focus on quality and slow down the movement to 2 counts up 2 counts down.
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 10
3 10
Glute/Piriformis Stretch
1. Lie back and cross legs with the involved leg on top.
2. Gently pull opposite knee towards chest until a stretch is felt in the hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight in a neutral position.


Butt Makeover Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side
Letter T Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight.


Butt Makeover Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side
Butterfly Stretch
1. Sit in upright position and place heels together.
2. Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh.
3. Hold of 20-30 seconds.
4. Remember to keep low back straight to emphasize stretch.


Butt Makeover Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds
Supine Quadricep Stretch
1. Sit on the floor in a hurdlers position.
2. Lean back and support your upper body with your hands until a comfortable stretch is felt in your quadricep.
3. Hold for the prescribed time and then repeat with the other leg.

Butt Makeover Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side

Makeover your butt faster with Love Your Booty Butt Makeover Plan an 8 week plan that you can customize to your body type.