Posted on April 15, 2019 by Kate Halsall
You may have seen that the girls here at Motive8 are teaching “bum sculpting” classes for Sweaty Betty this month. We’ve been very excited about it! However, it’s always difficult planning a session in a new place. We have to consider kit (or lack of it), the space available, expected amount of people and their fitness levels, the goals of the session, music and so on and so on. As such, I’ve designed an entirely body-weight sculpted backside workout.
Warmup
As well as a dynamic warm up, I’ve designed a glute specific warm up too. This will get the glutes firing and starts the overload quite nicely! These exercises should be done for 45 seconds on with 15 seconds rest:
- Clams (one side)
- Single Legged Glute Bridge
- Single Legged Mountain Climber (similar to a straight leg kick back)
- Bent Knee or Straight Legged Fire Hydrant
- Bear Squat
- Kneel and Get Up
- Bent Knee or Straight Legged Fire Hydrant (other leg
- Single Legged Mountain Climber (other leg)
- Single Legged Glute Bridge (other leg)
- Clams (other side)
The Main Workout
There are two blocks. I’ve stuck with a format that has always worked well for me in classes. 6 exercises, 45 seconds on with 15 seconds rest and one minute rest between the blocks of work.
Block 1
- Ninjas
- Reverse Lunge & Knee Drive
- Squat Jumps
- Reverse Lunge & Knee Drive
- Squat Shuffles
- Ab Cycles (focus on pushing the leg away)
Block 2
- 10 High Knees, 10 Low Knees
- Sumo Pulse Squat
- Wall Squat
- Curtsy Lunges
- Squat Flutter
- Mountain Climbers
And there you have it! You could of course make it harder by adding weights. You could even repeat the 2 blocks. But I have stuck with this. I even tested it first – just to be sure – with a class, not on myself of course!