SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

30-Minute Booty Pop Workout For Women

Work your booty from all angles and make it pop with these 10 butt exercises for women. This intense 30-minute booty pop workout will bring your muscles to full fatigue while keeping your heart rate up!

30-Minute Booty Pop Workout For Women

This intense 30-minute booty pop workout for women will bring your muscles to full fatigue while keeping your heart rate up! https://www.spotebi.com/workout-routines/booty-pop-workout-bikini-body-sequence/

Description: Repeat this circuit 3 times and rest for 60 seconds between sets.

Equipment: dumbbells, box/step

WARM UP & COOL DOWN
  • workout
  • workout

30-Minute Booty Pop Workout For Women Instructions

1. Squat jacks: 45 seconds. Stand with your feet together, jump up, spread your feet, and squat. Push through the heels to jump back up and return to the starting position.

2. Romanian deadlift: 45 seconds. Grab a set of dumbbells, push your hips back and lower your torso, until it’s parallel to the floor.

3. Knee to elbow kickback: 30 seconds + 30 seconds. Start in a low plank position, bring your right knee close to your right elbow and crunch. Extend your right leg behind you and kick back. Repeat for 30 seconds and then switch sides.

4. Clamshell: 30 seconds + 30 seconds. Lie on one side with your knees slightly bent and one leg on top of the other. Keep your feet together and lift your top knee up until it’s parallel with the hip.

5. Hamstring curls: 45 seconds. Lie on your stomach with your chest up and your spine neutral. Bend both knees, curl your legs up and squeeze your glutes. Straighten your legs and repeat.

From the Shop

Monthly Membership
Monthly Membership

6. Lunge back kick: 45 seconds. Stand with your feet hip-width apart, take a step to the front with your right leg, and lunge. As you come back up, kick your right leg back and squeeze the glutes. Switch legs and repeat.

7. Single leg bridge: 30 seconds + 30 seconds. Lie on your back with your knees bent. Extend and lift one leg to the front and raise your hips as high as you can. Lower your hips, repeat for 30 seconds, then switch legs.

8. Weighted donkey kicks: 30 seconds + 30 seconds. Get down on your hands and knees, and place a dumbbell behind your right knee. Lift your right leg, keeping the knee bent at a 90-degree angle, and squeeze the glutes. Return to the starting position, repeat for 30 seconds, and then switch legs.

9. Side plank hip abduction: 30 seconds + 30 seconds. Start in a modified side plank position, with your top leg extended and your bottom leg bent back, with the knee on the mat. Lift your top leg as high as possible, and then lower it back down.

10. Bulgarian split squat: 30 seconds + 30 seconds. Place a step or a box behind you and put your right foot on top of the step. Bend your knees and lower the hips until your left thigh is parallel to the floor. Return to the starting position, repeat for 30 seconds then switch sides.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing this booty pop workout:

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

New Beginnings Challenge
8-Week Workout Plan
Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Premium Membership

Online Membership Pack

Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

GO PREMIUM

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Date-Sweetened Nut & Seed Granola Recipe / @spotebi

    If staying healthy and fit is at the top of your priority list, then … [Read More...]

    Adobo Shrimp Bowls With Cilantro Lime Dressing Recipe / @spotebi

    Looking for a delicious and healthy meal that's easy to prepare? Look … [Read More...]

    Chocolate Coconut Energy Bites Recipe / @spotebi

    Do you struggle with sweet cravings and find it hard to resist sugary … [Read More...]

    New Beginnings Challenge

    8-Week Workout Plan

    Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!

    START HERE

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved