July 17, 2015 |

Beginner Butt Workout

Name: Beginner Butt Workout
Uploaded: 2015-07-17T04:00:00-04:00
Duration: 8 min 50 s
Description: 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!

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!

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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:

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[MUSIC]

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Today we're attacking the gluts and
sculpting that fanny.

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[MUSIC]

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Hey, guys.

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I'm Rob Sulaver.

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Today, we're attacking the gluts, the
fanny, the caboose.

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Now why do we train the butt?

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One, we all want a nice butt, right?

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Right.

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Two, the gluts help keep our knees nice
and safe by keeping them in line.

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So lets get to it shall we.

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We got two exercises for you today and
we're doing unilateral work so

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we're working the left side of the body
and then the right side of the body.

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We're going through the whole circuit
three times,

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with a little active recovery in between.

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Let's get to it shall we?

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Exercise one, curtsy lunges, left foot
forward, put your weight on that left leg.

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Hand in fist, chest proud.

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We're stepping back and behind this front
ankle, right?

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Boom.
Right together.

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Stepping back and behind.

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You're gonna feel a little stretch in that
left glut.

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And brace that stretch.

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Find your balance.

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Nice and low.

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And right back up.

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Drive through that front heel here.

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Feel that booty working, right.

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Six. Seven. Chest proud.

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Perfectly balanced.

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[MUSIC]

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Get that breath tied in.

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Nine.

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One more.

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And ten.

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Beautiful.

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Right foot.

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Weight on this right leg.

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Right fist in hand.

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Stepping back with that left leg.

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Oh, yeah, you feel that little stretch,
there at the bottom?

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Feeling, good.

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Now be aware of your knee here, it's gonna
travel a little bit.

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No worries.

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Make sure it's staying over those toes,
and

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try to find your heel here, drive off that
front heel.

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Really engage that glut.

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Seven, nice.

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Chest proud.

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Eight.

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Two to go.

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Nine.

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Last one.

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And ten.

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Beautiful.

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We're going to the ground here.

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Side plank clam shells.

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Be meticulous about the setup here, all
right?

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Elbow underneath shoulder.

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Stack those knees, stack those ankles.

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Right hand on hip.

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Nice long line here, from knees.

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All the way up to your shoulder.

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Right?

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Nice long, beautiful line.

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Up, reaching for the ceiling.

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Clamshell back down.

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Up, and reach.

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Focus on driving that left knee into the
ground here.

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Oh, again.

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You're gonna feel the lateral booty really
engage.

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Ha.

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Feeling good.

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Six, good.

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See how high you can get here.

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Seven.
Nice long beautiful line.

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Eight.
Two to go.

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Push into that glut.

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Nine and ten.

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Beautiful.

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Other side.

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Strong side.

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Again, be meticulous about your set up.

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Elbow underneath shoulder.

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Stack those knees.

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Hand on hip, up and reach for that
ceiling.

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One.
Two.

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If you're doing this right, you're gonna
feel that right butt cheek.

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Four.

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Long lines.

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Five.

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Six.

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Yeah, I can feel that up on my cheek.

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Seven.

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And I love it.

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Eight, two to go.

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Get up there.

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Nine.
Try to tickle the ceiling.

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And ten.

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Beautiful.

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Whoo.

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Let's stand up here.

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We got 20 seconds.

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Nice, light jogging.

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Let those gluts recover for a second.

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Nice, light on our feet.

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So active recovery is a chance for your
heart rate to stay elevated.

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Helps us shred those calories and

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allows us to wrap our mind around the next
exercise.

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[NOISE].

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That's why we do it.

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All right.

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We're transitioning to Round Two.

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Let's pick up the pace a little bit, all
right?

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[NOISE] Left foot.

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Left hand, stepping back.

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Whoo.

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Up and together.

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One.

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Two.
Nice and stable.

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Perfect movement.

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Threes.

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Four.
Drop back there.

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Five.
Drive through that heel.

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Six, breathe, seven,

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eight, yeah, nine, and ten.

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Switch it up.

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Right fist, right leg, right side.

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One, two, nice and low, three.

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I'm gonna take it profile so you can see
what's happening from the side.

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Stepping back, chest proud, four.

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Five.
Six, nice and stable, seven,

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proud chest, eight, getting super low.

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Nine, feeling that stretch.

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And ten, beautiful.

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Side plank.

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Clam shells right to the ground.

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Perfect setup.

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Stacking, stacking, stacking, and
reaching.

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One, two, drive reach,

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three, four, five.

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Engage that glut.

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Six.

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Yeah.

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Seven, eight, moving like a robot, nine,
and 10.

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Swing it around, right side.

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[NOISE] You got this.

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Be strong here.

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Round two.
One, two, how's your setup,

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how's your neck?

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Three, in line with your spine?

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Four.

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Yeah it is.
Five.

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Six.

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Get that ceiling.

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Seven.

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Eight.

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Nine.
Don't forget to smile.

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And ten.

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Nice.

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We're up.

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We're shaking.
Whoo.

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Relax.

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Breathe.

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Gluts are recovering.

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Feeling like a champ.

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Keeping that body moving and that heart
rate up.

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Recovered a little bit.

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Getting ready to get after those gluts
again.

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In three.

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In two.

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Let's do it.
Left foot.

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Right fist.

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Proud chest.

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Bam.

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One.

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Two.

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Nice and stable.

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Three.

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Four.
We're breathing.

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Five.
Oh yeah.

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Driving through that glut.

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Six.

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Perfect movements seven.

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Eight, especially at the end here, nine,
stay focused, and ten.

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My first.

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Right leg, right booty.

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One, two, three, from the side, four, oh
yeah, five.

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Perfect balance.

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Six, seven, eight.

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I miss you guys.

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I wanna come back to you.

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Nine, and ten.

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Nice.
To the ground.

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Left, and right.

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Let's finish strong, right?

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Clam shells, hip stacked, one, two [NOISE]
three,

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you feel that butt working?

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Four, five, those gluts are gonna be sore
tomorrow.

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Six.

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That's why we're doing this, seven, eight,
nine, and ten.

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Swing it on through, let's finish up.

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Perfect set up.

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One, two, sweating, three, burning, four.

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Feeling good.

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Five.

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Six.

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Seven.

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Eight.

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Two to go, making them the best ones.

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Nine and 10.

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Beautiful.
Let's stand up and

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shake it out, nice and light here.

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Let that hard weight come down in through
the nose, out through the mouth.

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Finishing.

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Nice and light.

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Feel those gluties working.

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[LAUGH] [SOUND] And breathe.

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Excellent job today.

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We got after those gluts, helped shape
that fanny.

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And helped reinforce good movement from
here.

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Lots of victories happening.

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We got even more sweat, more madness, more
craziness coming your way.

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Can't wait to see you guys next time on
Hit This.

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[MUSIC]