July 17, 2015 |

Beginner Butt Workout

It’s all about the booty in this 8 minute HIIT This workout for beginners created by personal trainer Rob Sulaver. Everyone wants a great rear right!

Loading the player...

Training your glutes has more benefits than you may think! As a consequence of “sitting disease” many suffer from poor posture, strong glutes bring more support to the lower back which help set a good foundation for your posture.

It’s all about the booty in this 8 minute HIIT This workout for beginners created by personal trainer Rob Sulaver. Everyone wants a great rear, but did you know that having a great butt also benefits your knees by keeping them nice and aligned? Rob shows you 2 key moves (curtsy lunges and side plank clam shells) repeated across 3 circuits.

Curtsy lunges are lunges preformed by having your thighs cross by bending both knees as if your are curtsying. These differ from traditional lunges because it puts a emphasis on your glutes by hitting your glute medius.

Side plank clam shells is performed while performing the side plank from the knees, making this one a little easier at first and probably a good place to start. You need to make sure your hips move forward and your body is in alignment, core stability and control is very important when doing this exercise.

Medical Contributors:

Transcript:

1
00:00:00.678 --> 00:00:02.457
[MUSIC]

2
00:00:02.457 --> 00:00:04.639
Today we're attacking the gluts and
sculpting that fanny.

3
00:00:04.639 --> 00:00:08.434
[MUSIC]

4
00:00:08.434 --> 00:00:09.026
Hey, guys.

5
00:00:09.026 --> 00:00:09.682
I'm Rob Sulaver.

6
00:00:09.682 --> 00:00:13.267
Today, we're attacking the gluts, the
fanny, the caboose.

7
00:00:13.267 --> 00:00:14.811
Now why do we train the butt?

8
00:00:14.811 --> 00:00:17.279
One, we all want a nice butt, right?

9
00:00:17.279 --> 00:00:18.119
Right.

10
00:00:18.119 --> 00:00:23.150
Two, the gluts help keep our knees nice
and safe by keeping them in line.

11
00:00:23.150 --> 00:00:25.150
So lets get to it shall we.

12
00:00:25.150 --> 00:00:28.690
We got two exercises for you today and
we're doing unilateral work so

13
00:00:28.690 --> 00:00:31.790
we're working the left side of the body
and then the right side of the body.

14
00:00:31.790 --> 00:00:33.630
We're going through the whole circuit
three times,

15
00:00:33.630 --> 00:00:36.910
with a little active recovery in between.

16
00:00:36.910 --> 00:00:38.670
Let's get to it shall we?

17
00:00:38.670 --> 00:00:45.790
Exercise one, curtsy lunges, left foot
forward, put your weight on that left leg.

18
00:00:45.790 --> 00:00:48.100
Hand in fist, chest proud.

19
00:00:48.100 --> 00:00:52.730
We're stepping back and behind this front
ankle, right?

20
00:00:52.730 --> 00:00:54.180
Boom.
Right together.

21
00:00:54.180 --> 00:00:56.220
Stepping back and behind.

22
00:00:56.220 --> 00:00:58.980
You're gonna feel a little stretch in that
left glut.

23
00:00:58.980 --> 00:01:01.690
And brace that stretch.

24
00:01:01.690 --> 00:01:02.550
Find your balance.

25
00:01:03.990 --> 00:01:04.680
Nice and low.

26
00:01:05.740 --> 00:01:06.670
And right back up.

27
00:01:09.860 --> 00:01:12.770
Drive through that front heel here.

28
00:01:12.770 --> 00:01:14.090
Feel that booty working, right.

29
00:01:16.550 --> 00:01:18.620
Six. Seven. Chest proud.

30
00:01:18.620 --> 00:01:19.671
Perfectly balanced.

31
00:01:19.671 --> 00:01:22.263
[MUSIC]

32
00:01:22.263 --> 00:01:23.338
Get that breath tied in.

33
00:01:23.338 --> 00:01:24.130
Nine.

34
00:01:24.130 --> 00:01:24.630
One more.

35
00:01:26.330 --> 00:01:27.160
And ten.

36
00:01:27.160 --> 00:01:28.020
Beautiful.

37
00:01:28.020 --> 00:01:28.560
Right foot.

38
00:01:29.620 --> 00:01:30.530
Weight on this right leg.

39
00:01:31.870 --> 00:01:33.130
Right fist in hand.

40
00:01:33.130 --> 00:01:34.289
Stepping back with that left leg.

41
00:01:35.450 --> 00:01:37.548
Oh, yeah, you feel that little stretch,
there at the bottom?

42
00:01:37.548 --> 00:01:40.139
Feeling, good.

43
00:01:40.139 --> 00:01:45.620
Now be aware of your knee here, it's gonna
travel a little bit.

44
00:01:46.960 --> 00:01:48.370
No worries.

45
00:01:48.370 --> 00:01:52.820
Make sure it's staying over those toes,
and

46
00:01:52.820 --> 00:01:55.200
try to find your heel here, drive off that
front heel.

47
00:01:55.200 --> 00:01:57.560
Really engage that glut.

48
00:01:57.560 --> 00:01:59.190
Seven, nice.

49
00:01:59.190 --> 00:01:59.960
Chest proud.

50
00:02:01.760 --> 00:02:02.260
Eight.

51
00:02:03.660 --> 00:02:04.580
Two to go.

52
00:02:04.580 --> 00:02:05.080
Nine.

53
00:02:05.080 --> 00:02:05.808
Last one.

54
00:02:05.808 --> 00:02:06.970
And ten.

55
00:02:06.970 --> 00:02:09.280
Beautiful.

56
00:02:09.280 --> 00:02:10.316
We're going to the ground here.

57
00:02:10.316 --> 00:02:14.670
Side plank clam shells.

58
00:02:14.670 --> 00:02:16.800
Be meticulous about the setup here, all
right?

59
00:02:16.800 --> 00:02:18.370
Elbow underneath shoulder.

60
00:02:19.460 --> 00:02:22.360
Stack those knees, stack those ankles.

61
00:02:22.360 --> 00:02:24.460
Right hand on hip.

62
00:02:24.460 --> 00:02:27.030
Nice long line here, from knees.

63
00:02:27.030 --> 00:02:28.040
All the way up to your shoulder.

64
00:02:28.040 --> 00:02:28.560
Right?

65
00:02:28.560 --> 00:02:29.950
Nice long, beautiful line.

66
00:02:29.950 --> 00:02:32.980
Up, reaching for the ceiling.

67
00:02:32.980 --> 00:02:33.928
Clamshell back down.

68
00:02:33.928 --> 00:02:37.700
Up, and reach.

69
00:02:37.700 --> 00:02:41.750
Focus on driving that left knee into the
ground here.

70
00:02:41.750 --> 00:02:44.000
Oh, again.

71
00:02:44.000 --> 00:02:48.530
You're gonna feel the lateral booty really
engage.

72
00:02:48.530 --> 00:02:50.020
Ha.

73
00:02:50.020 --> 00:02:51.200
Feeling good.

74
00:02:51.200 --> 00:02:51.910
Six, good.

75
00:02:51.910 --> 00:02:54.090
See how high you can get here.

76
00:02:54.090 --> 00:02:56.090
Seven.
Nice long beautiful line.

77
00:02:57.380 --> 00:02:58.360
Eight.
Two to go.

78
00:02:59.380 --> 00:03:00.470
Push into that glut.

79
00:03:00.470 --> 00:03:02.516
Nine and ten.

80
00:03:02.516 --> 00:03:04.810
Beautiful.

81
00:03:04.810 --> 00:03:06.030
Other side.

82
00:03:06.030 --> 00:03:07.100
Strong side.

83
00:03:07.100 --> 00:03:09.850
Again, be meticulous about your set up.

84
00:03:09.850 --> 00:03:11.710
Elbow underneath shoulder.

85
00:03:11.710 --> 00:03:12.850
Stack those knees.

86
00:03:14.380 --> 00:03:17.680
Hand on hip, up and reach for that
ceiling.

87
00:03:17.680 --> 00:03:18.278
One.
Two.

88
00:03:18.278 --> 00:03:23.360
If you're doing this right, you're gonna
feel that right butt cheek.

89
00:03:23.360 --> 00:03:24.904
Four.

90
00:03:24.904 --> 00:03:28.325
Long lines.

91
00:03:28.325 --> 00:03:30.269
Five.

92
00:03:30.269 --> 00:03:32.325
Six.

93
00:03:32.325 --> 00:03:34.365
Yeah, I can feel that up on my cheek.

94
00:03:34.365 --> 00:03:34.865
Seven.

95
00:03:37.205 --> 00:03:37.738
And I love it.

96
00:03:37.738 --> 00:03:38.410
Eight, two to go.

97
00:03:38.410 --> 00:03:39.403
Get up there.

98
00:03:39.403 --> 00:03:43.255
Nine.
Try to tickle the ceiling.

99
00:03:43.255 --> 00:03:43.765
And ten.

100
00:03:43.765 --> 00:03:44.480
Beautiful.

101
00:03:44.480 --> 00:03:45.360
Whoo.

102
00:03:45.360 --> 00:03:46.410
Let's stand up here.

103
00:03:46.410 --> 00:03:47.088
We got 20 seconds.

104
00:03:47.088 --> 00:03:51.020
Nice, light jogging.

105
00:03:51.020 --> 00:03:53.310
Let those gluts recover for a second.

106
00:03:53.310 --> 00:03:54.590
Nice, light on our feet.

107
00:03:54.590 --> 00:03:57.280
So active recovery is a chance for your
heart rate to stay elevated.

108
00:03:57.280 --> 00:03:59.390
Helps us shred those calories and

109
00:03:59.390 --> 00:04:01.255
allows us to wrap our mind around the next
exercise.

110
00:04:01.255 --> 00:04:02.049
[NOISE].

111
00:04:02.049 --> 00:04:03.499
That's why we do it.

112
00:04:03.499 --> 00:04:04.387
All right.

113
00:04:04.387 --> 00:04:05.513
We're transitioning to Round Two.

114
00:04:05.513 --> 00:04:08.431
Let's pick up the pace a little bit, all
right?

115
00:04:08.431 --> 00:04:11.269
[NOISE] Left foot.

116
00:04:11.269 --> 00:04:12.673
Left hand, stepping back.

117
00:04:12.673 --> 00:04:13.722
Whoo.

118
00:04:13.722 --> 00:04:14.380
Up and together.

119
00:04:14.380 --> 00:04:14.880
One.

120
00:04:16.370 --> 00:04:18.370
Two.
Nice and stable.

121
00:04:18.370 --> 00:04:19.200
Perfect movement.

122
00:04:19.200 --> 00:04:19.840
Threes.

123
00:04:20.890 --> 00:04:23.110
Four.
Drop back there.

124
00:04:23.110 --> 00:04:24.844
Five.
Drive through that heel.

125
00:04:24.844 --> 00:04:29.623
Six, breathe, seven,

126
00:04:29.623 --> 00:04:34.800
eight, yeah, nine, and ten.

127
00:04:34.800 --> 00:04:35.700
Switch it up.

128
00:04:35.700 --> 00:04:38.880
Right fist, right leg, right side.

129
00:04:42.540 --> 00:04:44.920
One, two, nice and low, three.

130
00:04:46.830 --> 00:04:50.420
I'm gonna take it profile so you can see
what's happening from the side.

131
00:04:50.420 --> 00:04:52.500
Stepping back, chest proud, four.

132
00:04:57.820 --> 00:05:00.650
Five.
Six, nice and stable, seven,

133
00:05:00.650 --> 00:05:04.650
proud chest, eight, getting super low.

134
00:05:04.650 --> 00:05:06.050
Nine, feeling that stretch.

135
00:05:07.110 --> 00:05:08.430
And ten, beautiful.

136
00:05:08.430 --> 00:05:09.530
Side plank.

137
00:05:09.530 --> 00:05:11.950
Clam shells right to the ground.

138
00:05:11.950 --> 00:05:12.770
Perfect setup.

139
00:05:14.660 --> 00:05:18.730
Stacking, stacking, stacking, and
reaching.

140
00:05:18.730 --> 00:05:22.730
One, two, drive reach,

141
00:05:22.730 --> 00:05:26.810
three, four, five.

142
00:05:26.810 --> 00:05:27.910
Engage that glut.

143
00:05:27.910 --> 00:05:28.550
Six.

144
00:05:28.550 --> 00:05:30.010
Yeah.

145
00:05:30.010 --> 00:05:36.340
Seven, eight, moving like a robot, nine,
and 10.

146
00:05:36.340 --> 00:05:38.568
Swing it around, right side.

147
00:05:38.568 --> 00:05:41.305
[NOISE] You got this.

148
00:05:41.305 --> 00:05:42.223
Be strong here.

149
00:05:42.223 --> 00:05:45.910
Round two.
One, two, how's your setup,

150
00:05:45.910 --> 00:05:47.170
how's your neck?

151
00:05:47.170 --> 00:05:49.240
Three, in line with your spine?

152
00:05:49.240 --> 00:05:49.770
Four.

153
00:05:49.770 --> 00:05:51.943
Yeah it is.
Five.

154
00:05:51.943 --> 00:05:53.306
Six.

155
00:05:53.306 --> 00:05:55.350
Get that ceiling.

156
00:05:55.350 --> 00:05:55.850
Seven.

157
00:05:57.120 --> 00:05:57.620
Eight.

158
00:05:58.870 --> 00:05:59.860
Nine.
Don't forget to smile.

159
00:06:01.650 --> 00:06:02.455
And ten.

160
00:06:02.455 --> 00:06:03.445
Nice.

161
00:06:03.445 --> 00:06:03.965
We're up.

162
00:06:03.965 --> 00:06:05.510
We're shaking.
Whoo.

163
00:06:05.510 --> 00:06:06.879
Relax.

164
00:06:06.879 --> 00:06:08.795
Breathe.

165
00:06:08.795 --> 00:06:09.645
Gluts are recovering.

166
00:06:10.745 --> 00:06:12.135
Feeling like a champ.

167
00:06:12.135 --> 00:06:15.785
Keeping that body moving and that heart
rate up.

168
00:06:15.785 --> 00:06:17.685
Recovered a little bit.

169
00:06:17.685 --> 00:06:19.426
Getting ready to get after those gluts
again.

170
00:06:19.426 --> 00:06:21.741
In three.

171
00:06:21.741 --> 00:06:23.400
In two.

172
00:06:23.400 --> 00:06:25.660
Let's do it.
Left foot.

173
00:06:25.660 --> 00:06:26.470
Right fist.

174
00:06:26.470 --> 00:06:27.178
Proud chest.

175
00:06:27.178 --> 00:06:28.918
Bam.

176
00:06:28.918 --> 00:06:30.658
One.

177
00:06:30.658 --> 00:06:32.400
Two.

178
00:06:32.400 --> 00:06:33.390
Nice and stable.

179
00:06:33.390 --> 00:06:33.890
Three.

180
00:06:35.740 --> 00:06:37.620
Four.
We're breathing.

181
00:06:37.620 --> 00:06:38.940
Five.
Oh yeah.

182
00:06:38.940 --> 00:06:40.010
Driving through that glut.

183
00:06:40.010 --> 00:06:40.590
Six.

184
00:06:42.530 --> 00:06:43.760
Perfect movements seven.

185
00:06:45.700 --> 00:06:50.690
Eight, especially at the end here, nine,
stay focused, and ten.

186
00:06:50.690 --> 00:06:51.354
My first.

187
00:06:51.354 --> 00:06:57.242
Right leg, right booty.

188
00:06:57.242 --> 00:07:04.400
One, two, three, from the side, four, oh
yeah, five.

189
00:07:06.070 --> 00:07:06.790
Perfect balance.

190
00:07:06.790 --> 00:07:10.470
Six, seven, eight.

191
00:07:10.470 --> 00:07:10.970
I miss you guys.

192
00:07:10.970 --> 00:07:13.490
I wanna come back to you.

193
00:07:13.490 --> 00:07:15.710
Nine, and ten.

194
00:07:15.710 --> 00:07:16.680
Nice.
To the ground.

195
00:07:18.825 --> 00:07:20.405
Left, and right.

196
00:07:20.405 --> 00:07:21.935
Let's finish strong, right?

197
00:07:21.935 --> 00:07:26.907
Clam shells, hip stacked, one, two [NOISE]
three,

198
00:07:26.907 --> 00:07:29.628
you feel that butt working?

199
00:07:29.628 --> 00:07:32.920
Four, five, those gluts are gonna be sore
tomorrow.

200
00:07:32.920 --> 00:07:34.580
Six.

201
00:07:34.580 --> 00:07:41.060
That's why we're doing this, seven, eight,
nine, and ten.

202
00:07:41.060 --> 00:07:42.720
Swing it on through, let's finish up.

203
00:07:44.100 --> 00:07:44.710
Perfect set up.

204
00:07:44.710 --> 00:07:53.190
One, two, sweating, three, burning, four.

205
00:07:53.190 --> 00:07:53.870
Feeling good.

206
00:07:53.870 --> 00:07:54.561
Five.

207
00:07:54.561 --> 00:07:55.113
Six.

208
00:07:55.113 --> 00:07:55.942
Seven.

209
00:07:55.942 --> 00:07:56.771
Eight.

210
00:07:56.771 --> 00:08:01.190
Two to go, making them the best ones.

211
00:08:01.190 --> 00:08:03.680
Nine and 10.

212
00:08:03.680 --> 00:08:06.050
Beautiful.
Let's stand up and

213
00:08:06.050 --> 00:08:08.270
shake it out, nice and light here.

214
00:08:08.270 --> 00:08:14.610
Let that hard weight come down in through
the nose, out through the mouth.

215
00:08:16.020 --> 00:08:16.610
Finishing.

216
00:08:17.650 --> 00:08:18.400
Nice and light.

217
00:08:20.960 --> 00:08:22.306
Feel those gluties working.

218
00:08:22.306 --> 00:08:26.431
[LAUGH] [SOUND] And breathe.

219
00:08:26.431 --> 00:08:28.181
Excellent job today.

220
00:08:28.181 --> 00:08:31.380
We got after those gluts, helped shape
that fanny.

221
00:08:31.380 --> 00:08:34.060
And helped reinforce good movement from
here.

222
00:08:34.060 --> 00:08:35.610
Lots of victories happening.

223
00:08:35.610 --> 00:08:39.140
We got even more sweat, more madness, more
craziness coming your way.

224
00:08:39.140 --> 00:08:42.325
Can't wait to see you guys next time on
Hit This.

225
00:08:42.325 --> 00:08:50.349
[MUSIC]