Search

15 MINUTE LOWER BODY CIRCUIT WORKOUT TO SCULPT A ROUND BOOTY AT HOME



Want a lower body circuit workout that will burn your glutes and sculpt a round, peachy booty in just 15 minutes?


(Well, it's going to take longer than 15 minutes to sculpt a booty but if you do this workout regularly ... you know what I'm saying ...)


This week we're having class outside and I'm taking you through one of my favourite lower body workouts.


This is such a great, fun workout that you can do at home, it requires minimal equipment but it has maximum burn and it takes less than 15 minutes to complete!


Why it's a tick in every box!


Just 15 minutes a day, 3 days a week and you'll be on your way to a peachy booty!


If that sounds good to you, keep on scrolling.

Affiliate Disclaimer: I am a participant in affiliate programs, including Amazon.com. This page may include affiliate links that will take you to an external website. Any purchase you make after clicking on one of these links will earn me a small commission at not a cent of extra cost to you. Concerned? Need to know more? No problems. Head to my Privacy Policy and Affiliate Disclosure for more information.


15 Minute Lower Body Circuit Workout to Sculpt a Booty at Home


The Circuit


10 static lunges (per side)

8-12 dumbbell deadlifts

12 glute bridges

10 bodyweight squats

10 donkey kicks (per side)

15 crab walks (per side)


Rest 30-45 seconds between rounds and repeat 2-3 x through for a total of up to 15 minutes.


The Moves


10 static lunges (per side)


Keep your upper body straight, your shoulders relaxed and your chin up.


Hold in that core nice and tight, bracing your spine. This is going to help you balance properly.


Step back with one leg and lower your hips slowly, keeping your spine straight and your gaze forward.


As you lower down, watch that knee over the toe and keep it over your ankle, don't let it push past the toe.


Also watch that back knee, making sure it doesn't hit the ground - you don't want to strain or injure yourself.


To rise back up, squeeze your glutes and thighs as you straighten up to the top.


Repeat x 10 per side.


8-12 dumbbell deadlifts


For this one you're going to need some dumbbells, soup cans, or just whatever you've got around the house (at equal weight though).


(You can shop my favourite dumbbells here.)


Stand feet hip distance apart, elbows in front of the hips, dumbbells close to your knees and at the front of your thighs.


Keep your shoulders down and your shoulder blades squeezed in together. Tighten up through your core, we want a nice, straight back throughout this movement.



(Side note: in this pic, I probably could have done with keeping my shoulder blades pulled back even more, and kept my neck forward rather than looking up - I'm picky, even with myself - gotta work on that posture!)


Now hinge backward at the hips to slowly lower those dumbbells down to your knees - keep the movement smooth and controlled.


Pause (very slightly) at the bottom of the movement and squeeze those glutes as you pull the hips back forward and rise to a standing position.


Remember to keep your gaze forward throughout the whole movement and brace that spine, keeping it in a straight position, by holding your tummy nice and tight.


Repeat 8-12 times.


12 glute bridges


Lay flat on your back with your spine neutral, neck straight (don't twist it!), shoulders snuggled in and down the back, arms down by your sides.


Keep both feet firmly on the floor.


Slowly peel your pelvis and lower back up and off the floor, squeezing your glutes as you rise.



At the top of the movement, there should be a straight line throughout your spine - don't overarch your lower back.


Slowly lower down to the ground with control, keeping that core engaged and those hips straight throughout the move.


10 bodyweight squats


Stand up nice and tall, feet shoulder width to hip width apart (I like a good, wide squat personally).


Keep your spine nice and straight, activating that core to brace your spine.


Keeping your gaze forward, hinge your hips backwards (as if you're sitting back and down into a chair) and when you can't extend those hips backward anymore, bend at the knees to lower back into the squat, keeping the weight distributed between the midfoot and heels.



Make sure to keep your spine straight and your gaze forward - don't look down or round through the spine/shoulders.


To come back up, really drive through your heels and squeeze your glutes as you rise up into a standing position.


Resist the urge to push your hips too far forward, coming back to a neutral spine position.


Repeat 10 times.


10 donkey kicks (per side)


Come onto your hands and your knees (you'll need a yoga mat), wrists underneath your shoulders.


Keep your spine neutral and really lock in that core nice and tight (I like to give it a good tap with my fist to make sure it's held in properly).



Lift up one leg back behind you, bent at the knee, with the foot flexed. Bring it up into the air, bring it back halfway down, and pulse it up again.


Squeeze your booty as you pulse up, really feeling that contraction through your glutes and hamstrings.


Hold your stomach in firmly and keep your hips straight and as still as you can throughout the movement.


Repeat 10 times, then switch sides and repeat on the other leg.


15 crab walks (per side)


For this move, you'll need a booty band (you can shop my favourite here).


Slide the booty band around your ankles and up your legs, to about just above your knees on your thighs.


Keeping your spine straight and your core active, extend your hips back into a half squat, gaze forward.



Step sideways with one leg as far as you can against the resistance of the band, and then bring your other leg to meet it. Walk sideways back in the other direction and repeat a total of 30 times (15 on each leg).


These ones are my favourite! They burn so good!



And you're done! Now, depending on how much time and energy you have left, rest for 30-45 seconds and repeat the whole circuit 2-3 times through, for a total of 15 minutes.


Whew, that sure was a burner! My glutes are always on fire after this circuit!


I hope you liked this workout - let me know if you'd like to see more!


I will have a new workout video for you next week. Until then, keep shining bright!


- xo, Rhi




The Edit // Shop the Story


Save Some for Ron


Did you find this useful? Make sure to save it to Pinterest so that you can refer back to it later and share using the share buttons below.





6 views

Related Posts

See All
  • Facebook
  • Twitter
  • YouTube
  • Pinterest
  • Instagram

Note: This page may contain affiliate links. rhiannonday.com is a participant in affiliate programs including the Amazon Services LLC Associates Program. These affiliate advertising programs are designed to provide a means for sites to earn advertising fees by advertising and linking to external websites, including to Amazon.com.
Refer to the Affiliate Disclosure and Privacy Policy for more information.

© 2020 by RHIANNON DAY