Sculpt a Better Butt Workout | 7-min bodyweight follow along video

December 6, 2013 · 3 comments

Rarely am I sore after filming a body weight workout. This 7 minute follow along lower body routine left my booty aching the day after we shot it. The Sculpt a Better Butt workout consists of 6 favorite lower body, booty lifting moves. It’s broken down into 3 segments and is easy to remember but we shot it in a follow along format so you can do it at home with me.


The first move is a curtsy lunge. Alternating left and then right, you do 6 reps on each side. Next, move into 6 split lunge jumps. Without resting, go back and do 5 curtsy lunges followed by 5 split lunge jumps. You’re going to continue down the ladder moving on to 4 reps next until you do just one curtsy lunge on each side and one jump lunge. Take a quick breather and then move into the 3rd and 4rd moves.

The 3rd and 4th moves are a Donkey Kick and Fire Hydrant. Do all the 6, 5, 4, 3, 2, 1 reps on one side before switching to the other.

The 5th and 6th moves are a Single Leg Hip Lift and a Single Leg Bridge with Inner Thigh Leg Extension. Do all reps on one side before switching to the other.

If I’ve confused you, watch the video. If you love this video, check out my other bodyweight workouts on YouTube playlist and especially this Crank workout that I love to do around the Holidays when I’m short on time and energy. I literally shot it myself with my flip camera at Equinox 2 years ago but it’s a killer.

What I’m wearing in the video:

Let me know if you tried the workout and if it was harder that you thought!

{ 3 comments… read them below or add one }

1 kate ashbaugh December 8, 2013 at 6:59 pm

hi sarah!
I loved this workout!! just wondering if i should do it like 3 times or is one rep enough? I did it three times yesterday and man my butt is still burning!!


2 Sarah December 9, 2013 at 12:32 pm

It’s a 7 minute workout. You can of course do it more than once but my booty was sore after just one!


3 Rich @ MedFitness December 10, 2013 at 12:15 pm

This workout looks killer! I’ll have to do this later when I come back from work, but hopefully I’ll have enough energy!


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