Booty Booty Me Workout

Nov 11, 2011 by

Firm Butt Workout

 

As you can already tell by the name of this workout, this routine is primarily focused on the booty :) . It is about 20 minutes long, 19 to be exact, and as you already know I always do about 10 minutes of moderate cardio afterwards.

The only thing you will need for this routine is a pair of dumbbells, a Gymboss Max timer, and a mat.
At the end of the workout video, I also decided to do a little commentary in Russian from the request of my Russian subscribers :) .

 

Booty Booty Me Workout Video

 

 

Workout Recap & Beginner Variations

 

 

Workout Explanation

 

Set your timer ( I am using Gymboss Max ) for two intervals of 10 seconds rest, and 45 seconds of maximum effort, for the total of 20 rounds. You will do 5 different exercises, and you will go through this sequence 4 times.

The goal of the workout is not the quantity of reps, but the quality of each and every single rep, so don’t run through the workout, work through it!

 

  • Side Step With Dumbbells ( stay as low as you can throughout the interval )
  • Kick Back Plank Jumps ( also don’t rush through this movement, and try not to take any breaks )
  • Side Lunge Jump up & Kick up
  • Dumbbell Swing ( or a kettlebell if you have one )
  • Dive Bomber on Dumbbells & Shoulder Press ( both count as one rep )

 

For my moderate 10 min cardio, I set my timer for 2 intervals of 5 seconds rest and 55 seconds moderate interval, and I alternated between low knees skipping and leg lifts ( also used ankle weights on my legs which were 2.5 lbs each )

 

My scores for this workout

1) 20, 19, 17, 17

2) 21, 20, 18, 18

3) 8, 8, 8, 7

4) 23, 22, 20, 19

5) 6, 6, 6, 5

 

Share your scores :)

 

 


Related Posts

Tags

Share This

  • Paulajaniak

    Very nice workout I’m going to do this one today ;-}
    P.S.Tatiana did you ever made A6W exercises? if yes what do you think about.I’m doing it after every workout with medicine ball

    • http://www.lovingfit.com Tatianna

      Hey Paula :)

      Is A6W this one http://bodyarchitectonline.com/index.php/a6w-training ? Just wanted to make sure it’s the same one.

      • Paulajaniak

        yes it is  the same. I’m in week 7 and since I started to do it, my abs are allready stronger but becouse I soppousd to do 6  weeks I’m not sure if I sould continiued or have a break?
        (I do this little extra workout with my 5 kg medicine ball)

        Hogs for you;-}

        • http://www.lovingfit.com Tatianna

          Hey sweetie :) , I am trying to understand how to do it but it’s in Polish. How many times do you do each exercise, how many rounds? I think you do suppose to take a week off, because it says it’s a 42 day program, usually with every program there is a week off.

          I want to get a bigger medicine ball, my blue one needs to retire.

          Hugs to you to sweetness :)

          • Paulajaniak

            They keep saying that it should to be 6 weeks , first week is begining from 3 rounds and 6 reps on every exercise
            then every 4 days it need to be added 2 reps so in week 6 you will need to end up with 3 rounds and 24 reps on every exercise
            I have to say that after 6 weeks  doing A6W( after main workout )my abs are more visible as I told I started 7 week so after that as you recomending I will have a break
            Kiss kiss 4U;-}

          • http://www.lovingfit.com Tatianna

            Thank you girlie :) , I will try it out, it looks interesting.

            Kisses and Hugs :)

  • http://twitter.com/TaniaLav Tatyana Lavrinenko

    This routine is composed of my fave exercises (except for the 2nd one – it’s a new variation for me, challenging but effective), so it was a real pleasure for me to do it. Here is one more butt routine which works great http://www.youtube.com/watch?v=Kq1HnakX5C8

    • http://www.lovingfit.com Tatianna

      I checked out the video, I liked the exercises they they had, the first one is more for the legs.  I usually always do the exercise that they showed on the chair, after all of my lunges routines, it really tightens up the butt area.  I set my timer for 40 sec and 10 rest for 6 rounds, and I finish up my routine with just those leg raises on the chair.

      The exercise with the kick backs ( on your knees ), I also enjoy doing, but I add a little resistance band to make it a bit more challenging.  Thank you for the video Tatyana :)

      • http://twitter.com/TaniaLav Tatyana Lavrinenko

        It’s a good idea to use a resistance band, I’ll try it. One more tough routine is here http://www.youtube.com/watch?feature=player_embedded&v=fzZSCsw6i2c. I really love pilates, coz it helps to improve endurance. Dear Tatianna, if you have time, you can check out the site http://www.blogilates.com, this girl does great ab routines. I’ll be looking forward to your new workout :) :) :)

        • http://www.lovingfit.com Tatianna

          Thank you so much Tayana, I just saw the website – I love it! This girl is amazing, and I loved her videos as well. Speaking of abs, we will be filming a new workout tomorrow and I am going to focus on Abs, and I am also going to include this great Butt combo I think you are going to love!

  • Mirta16

    Hello, Tanja! I did it today in the morning!
    My scores:
    1). 30, 38, 38, 42;
    2). 23, 27, 28, 30;
    3). 11, 12, 12, 13;
    4). 24, 26, 25, 26;
    5). 6, 6, 6, 6.
    I used 2 dumbbells of 4 kg each.
    It was tough as always!!!

    • http://www.lovingfit.com Tatianna

      Glad you enjoyed it Julia :) . I had to take a few days off, I was going to make another video thursday but I overtrained a bit had to take the rest of the week off to regain my strength.

      I have a new training plan with my workouts and will be starting it Mon or Tue, It will be fun :)

      • Mirta16

        Good luck to you, Tanja! :)

        • http://www.lovingfit.com Tatianna

          Thank you Ulia :) , I will be posting all of my new plan workouts ;) , so get ready!

          • Mirta16

            I try to be ready at any time!
            But I want to ask you some questions:
            1. Do you eat chocolate (I mean dark one) and if you do, how often and how much do you afford to eat it?
            2. How do you drink your green tea (I mean only tea? without any cakes, sweets, candies etc.)?
            3. Do you eat nuts? What kind of nuts do you prefer? How often and how much do you eat them, if you do, of course?
            Your reply will be very much appreciated! Thanks beforehand!!!

          • http://www.lovingfit.com Tatianna

            Hi Ulia,

            1) Yes I do eat chocolate, I prefer the brand Lindt 96 % cacao ( I think that’s the brand name ). If I crave it I just eat it, I don’t measure it.

            2) I drink green tea every day, I try to drink it with every meal. Sometimes I do eat sweets, but since I love sweets so much I can get a little carried away. I use to eat way too many every day, but now I’ve cut down to only a few times a week. And I mainly eat cake, I don’t like candy.

            3) I do eat nuts, and I prefer Brazilian nuts, walnuts, macadamia nuts, pecans and sometimes cashews. I don’t like almonds very much. I eat nuts pretty much every day, at least twice a day.

          • Mirta16

            Thank you very-very much for your replies, Tanja! You have helped me much! :)  

          • http://www.lovingfit.com Tatianna

            You are very welcome :) , anytime!

  • taltul73

    hey, another great workout. kicked my butt. 
    1. 25-28-23-20
    2. 13-23-17-15
    3. 6-8-7-6
    4. 24-18-17-20
    5. 7- 6-7-5

    thank you.

    • http://www.lovingfit.com Tatianna

      YAY!!! Glad you like it!!!

  • http://www.lovingfit.com Tatianna

    It’s ok, don’t worry too much or you might get cranky before your training.  Just keep practicing it, maybe practice it first until you feel confident you can do it :) .

  • http://www.lovingfit.com Tatianna

    2 reps is great especially when they are in proper form!!! Good job as always!

  • Paulina Grienssen

    OMG, your workouts rocks, thanks to you I finally have excellent workouts I can do in the safety of my house.
    1- 22, 19, 20, 12
    2- 13, 13, 8, 8
    3- 8, 8, 8, 7
    4- 16, 10, 12, 16
    5- 4, 5, 5, 4 (this one killed me :P )
    Not great scores, but I really focused in form :)

    • http://www.lovingfit.com Tatianna

      Hi Paulina :) ,

      Form is first :) !

  • tee_w

    nice one tatianna!
    I started with my dip program – 5 sets one min rest in between – 4 reps, 5, 3, 4 & max 6
    then did pullups 5 sets one min rest in between – 1/2 a rep, 1 full, 1/2 a rep, 1/2 a rep, max 1.5 reps
    then interval skip 10 min
    then into this less the dive bombers!
    side step – 28, 25, 23, 20, 20 (8 lb med ball)
    plank kick ups – 19, 19, 18, 16, 16 (I dropped the jump quickly because bum toe, but found them harder without the jump?)
    side lunge jump & kickup – 6, 10, 9, 7, 9
    dumbbell swings – 23, 23, 21, 20, 23 (sandball holding 20.5lbs)
    then another 10 min interval skipping (which was now torturous! lol)
    and in my cooldown did 4 sets of 42 sec hangs – set 1 dropped at 6 sec left got back on, 2nd set dropped at 13 sec left got back on, 3rd set dropped at 20 sec left got back on dropped at 2 sec left, last set dropped at 21 sec left got back on dropped at 7 sec left and still hanging when timer went off – tried to dance but more like spazzed out!

    • http://www.lovingfit.com Tatianna

      You are like an energizer bunny Tee :) , you just keep going and going and going :) , I need to catch up to you

      • tee_w

        I’m on holidays until september, and my weight is starting to creep ever so slowly back up, so have to do more working out. I have a bit more to lose, not start gaining now! I normally work a physical job so I guess its quite a drop in calories burned. I’ve cut my eating down but not enough burning right now, need to find a way to burn more calories in my tiny house! lol
        hmmm maybe have to get back into those hourlies Ethan was talking about

      • Gerri Lee Schafer

        hehehehe…that’s what we’ve called her in the past too !!!

  • Christian

    Awesome WO, i’m wiped out.
    Here are my scores with two 3kg DB.
    Side Step With Dumbbells 21,19,19,19
    Kick Back Plank Jumps 24,24,24,22
    Side Lunge Jump up & Kick up 7,7,7,7
    Dumbbell Swing 19,20,19,18
    Dive Bomber on Dumbbells & Shoulder Press 6,6,6,5

    U really have a cool exercises, every time i do ur workouts i learn a new move.
    Thanks for a cool WO and have a nice day dear!

  • annebelwind

    Hi Tati,

    Did this one at work.. Well I am sweating way to much.. So hope after a few hours and freshing up, no one will notice ;D I am doing no extra’s, don’t want even more sweat… I liked the workout… Thanks.

  • SuSu

    I wanted to put my scores down here real quick for this. This workout felt more like a full body workout than a lower body because of the plank exercise and the dive bombers.
    1) 17,18,18,18
    2) 27,23,23,22
    3) 9,8,8,9
    4) 27,25,25,27
    5) 3.5,3.5,4,4

  • http://www.facebook.com/iris.gomez.31 Iris Gomez

    I just did this workout at the gym. I used my 5 pounds DB. I run some sprints on the treadmil for 20 minutes.
    Thank you!