21 Minute butt and booty workout

At Home Booty Workout

This 21 minute booty workout can be completed at home, at the hotel or anywhere! All you need is your own bodyweight and a pair of dumbbells. You can also substitute the dumbbells for two large water bottles!

Set a 7 minute timer and repeat all moves until times up - 3 Rounds

Equipment Required: Dumbbells - 3-8kg

Jump Lunge

Dumbbell Jump Lunge

16 Reps

Hold a dumbbell in each hand. Keep your arms by your sides and your back straight. Jump up and land in a lunge position. Repeat for the required number of reps.


Jump Lunge

Dumbbell Squat Pulse

15 Reps

Hold a dumbbell with both hands. Feet should be shoulder width apart with toes facing slightly outwards. Squat until you reach a 90 degree angle, pulse once and repeat.

Lateral Lunge

12 Reps each side

Start in an upright position with feet shoulder width apart. Step sideways to the left shifting your bodyweight. Squat to a 90 degree angle and return to your start position. Complete all reps for the left side then repeat for the right.


Glute Bridge

10 Reps

Start by laying on the floor with your arms by your sides and knees bent. Lift your hips to form a straight line. Shoulders, hips and knees should be aligned. Pause and engage the glute muscles and abs muscles at the same time. Repeat the required number of reps.

Bridge March

Bridge March

16 Reps

Start by laying flat with arms at your sides and knees bent. Keep your hips steady and glutes engaged as your lift the right left and bring it in towards your chest. repeat with the left leg. Complete all reps.


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