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LifestyleTranscript
00:00Alright guys, welcome back to another video on Juice and Toya.
00:04On today's video, I'm going to take you guys through a body weight booty workout.
00:09So I had a goal of building my glutes before the gyms were shut down, so now that I don't
00:13have access to any of the equipment that I was using before to build my glutes, I'm going
00:17to show you guys how to still build your glutes while you're at home.
00:21No barbells, no equipment, just your body weight.
00:39So before we get into the workout, just like any workout, you want to warm up and activate
00:43the muscles that you're using.
00:45So if you have a warm up that you like to do before your workouts, you can just go ahead
00:48and do that now and stick to the workout.
00:50If not, I'm going to do a quick set of glute bridges, hip openers, and hip rotations just
00:57to get those glutes warmed up and ready to work.
01:20All right, so hopefully your glutes are nice and fired up now, ready for the workout.
01:33So we're going to go through two groups of four exercises.
01:37The first group, we're going to do a single leg RDL, sumo squat, lateral lunge, and a single
01:45leg glute bridge hold.
01:46So if you have resistance fans, dumbbells, or anything else that you want to add to increase
01:51the resistance here, go ahead and add those in, but I'm going to do all this body weight
01:55just to show you that it is possible to still feel and build your glutes without any of that.
02:00All right, let's build a booty.
02:02All right, so we're going to get started with our first exercise.
02:05We're going to do a single leg RDL, 10 reps each side.
02:09And on the 10th rep, we're going to hold that for 10 seconds, okay?
02:13So each rep, you want to make sure that you're really pulling from your glutes.
02:17Because these exercises are body weight, you want to make sure that you slow it down, take
02:22your time, and really feel your glutes with each exercise or each rep.
02:26All right, so let's get into it.
02:29We'll start on the right leg, 10 reps.
02:38Hinging back at the top, really squeeze that glute.
02:43Try to engage the core.
02:52And if you're having trouble with the balance, feel free to tap that leg at the top.
02:59Kind of reset your balance.
03:05Push that weight back into the heels.
03:07All right, this is our last rep.
03:10We're going to hold here for 10, really squeezing here in the glutes, five.
03:21And relax, all right.
03:25Switching sides, same thing on the left leg.
03:31Hinging back up and squeeze the glute.
03:39And really challenge yourself to push that weight back.
03:46Good.
03:47Four more reps here.
04:00All right, one more rep.
04:07And we're going to hold this last one.
04:10See if you can push your opposite heel further away, really squeeze, two, one, and back up
04:22to the top.
04:23Okay, take about 30 seconds to rest.
04:27While you're doing that, I'm going to show you the next exercise.
04:30We're going to go into a sumo squat.
04:33So here we want to have toes pointed out wide.
04:36Weight is still going to be back into your heels.
04:41Weight's still going to be back into your heels.
04:43And we're going to set our glutes down as deep as we can.
04:47So a good cue for that is try to touch the ground, really sit yourself low, and keep your chest
04:52up nice and high so you're not arching in your lower back.
04:56All right.
04:57Let's get started here.
04:58We're going to go 15 reps.
05:07So at the end of the 15th rep, we're going to stay low and pulse for 20 seconds.
05:20Sinking low, squeezing glutes at the top.
05:26All right.
05:27All right.
05:28Four more.
05:29Two more.
05:30All right.
05:31One more and stay down.
05:32All right.
05:33We're going to pulse here for 20.
05:34So the pulse, you're just thinking about squeezing each time you drop down, squeeze that glute.
05:53Try to keep your core engaged, chest up, should be burning.
06:00Three, two, one.
06:03All right.
06:04If you don't feel your glutes by now, start over.
06:09Okay.
06:10So we're going to go now into a stationary lateral lunge.
06:15Okay.
06:16So while you're resting, you want to get into maybe a little bit further than hip distance
06:22apart, we're going to sit into the left hip.
06:26And you want to make sure your knees and toes and hips are all in line, stacked on top
06:30of each other.
06:31All my weight is sitting back into my heels.
06:34So I feel my left glute.
06:36Then you're going to come up, sit right back into it.
06:41Okay.
06:4215 reps on each side.
06:43We'll do the left side first, then we'll switch over to the right.
06:47All right.
06:48So really sitting deep into that hip.
07:08All right.
07:09You might feel a little stretch in that inner thigh on the opposite side.
07:22If it's too much, you can bring those feet closer together.
07:29All right.
07:30Last one.
07:32All right.
07:34We'll go right into the other side.
07:38Same thing.
07:45And you might find that one side is a little more flexible than the other.
07:50So for me, my left inner thigh is a little tighter than my right one.
07:57So I might need to come a little closer together with my feet.
08:11Okay.
08:12Last one and relax.
08:21Okay.
08:22Now we're going to go down into a single leg glute bridge hold.
08:27All right.
08:32So for these, we want to make sure we keep our pelvis tucked.
08:38So we're engaging our core and a little cue.
08:43I like to use is bring your heels to where you can touch them with your fingers.
08:48Okay.
08:49So we're going to raise up into a glute bridge and lift one leg.
08:54So my left glute should be firing and activated.
08:58We're going to do that for 20 seconds.
09:00Then we'll switch sides.
09:01All right.
09:02All right.
09:03And hold.
09:08Still keeping your core engaged, really squeezing in the glute.
09:11Good.
09:12Five.
09:13And relax.
09:14And we'll switch to the other side.
09:15All right.
09:16And hold.
09:17All right, 10.
09:30Good.
09:31Good.
09:32Five.
09:33And relax.
09:34We'll switch to the other side.
09:35All right.
09:36And hold.
09:37All right, 10, 5, 3, 2, 1, all right, take about a minute to rest.
09:56That was the first group of exercises and we're going to repeat all of that one more
10:01time.
10:08All right, so that was a great first set.
10:23Now we're going to run through that one more time, single leg RDL, sumo squat, lateral lunge,
10:29double leg loop, rich hold, same reps, same sets, one more time.
10:33All right, so we'll start with the right leg again, 10 reps here and try to challenge yourself
10:45to sit a little deeper if you can.
10:52All right, three more, we're going to hold on that third one.
11:15Last one, let's hold for 10.
11:19If you don't feel your glutes sit back into that heel a little more, 2, 1, all right, should
11:29be nice and fired up, let's switch to the left side.
11:45For me, it helps balance-wise to reach with that opposite hand and extend with the opposite
11:52foot.
11:54So making sure we keep that opposite hip down.
12:01Four more.
12:03All right, two more.
12:17Last one, let's hold.
12:24Five.
12:25And back up.
12:28All right.
12:30Now we're going to take it into sumo squats.
12:34Again, try to reach down, touch the ground.
12:36You should be a little more open this time around, so really try to get a little bit deeper
12:41with each rep.
12:42All right.
12:43So we're going to go 15 here.
12:48I'd really try to squeeze those glutes when you come up, give them a little extra work.
13:04If anyone ever tells you you need weights to fill your glutes, you're not doing it right.
13:16Five more.
13:17Five more.
13:18Five more.
13:19All right.
13:20One more.
13:21Drop it down and pulse for 20.
13:24Good.
13:25I know it's really tempting to try to come up here because it burns, but keep yourself low.
13:42Good.
13:43Almost done.
13:45Five more seconds.
13:48And one.
13:50All right.
13:53Now we're going to take it back to those lateral lunges.
13:57Shake it out from those sumo squats.
14:0015 to each side.
14:02All right.
14:05Sitting deep.
14:10Try to really push into that side of the glute.
14:31All right.
14:34We got five more on this side.
14:38Almost done with the first set of exercises.
14:48And 15.
14:49All right.
14:50I'm going to shorten my stance on this next one to the right side.
15:03All right.
15:04Six more here.
15:16Should be getting a little deeper each time.
15:35Last one.
15:37And up.
15:38All right.
15:39We're going to take it to the ground for our single leg glute bridge fold.
15:48All right.
15:49Tucking the pelvis.
15:50Engaging the core.
15:51All right.
15:52We're going to hold for 20 in three, two, one.
15:55Really squeeze.
15:56Push those hips up towards the sky.
15:58Three, two, switch.
16:02Really pushing up, pushing up.
16:03really squeeze push those hips up towards the sky
16:11three two switch
16:20really pushing up pushing up
16:33squeeze the glutes five three two one all right so that was the first group of exercises
16:47we're going to move on to the second four exercises now but if you want to challenge yourself and do
16:55you know three or four set of each exercise go ahead and repeat that one or two more times
17:01pause the video do that and then start to go back to the next group of exercises
17:05all right so we're back from our break hopefully through those exercises your glutes are nice and
17:27fired up and you really feeling the pump so we're going to move on to our last group of four
17:32exercises so we're going to go into a curtsy to reverse lunge then we're going to do a jump squat
17:39prisoner style then from there we're going to go into a reverse lunge with the leg lift and to finish
17:45off we're going to do a glute bridge frog style holding for 30 seconds all right so again we're
17:52going to run through these two times but if you want a little bit more of a challenge or want to
17:57feel a little bit more feel free to do it maybe a third or a fourth time all right let's get into
18:02it our last group of four exercises so with the reverse to curtsy you're going to go back you're
18:08going to keep it low and go into a curtsy lunge keep it low go to reverse curtsy reverse just like
18:16that so curtsy reverse is one rep we're going to do 12 on each side all right so keep it low the lower
18:23you keep it the more you're going to feel it in the booty all right so we're going to start with
18:27reverse in three two one good so really still feeling to make sure that your glute is doing the work
18:41good five more still keeping the weight in my left heel all right should be fired up let's switch to the
19:02other side all right three more
19:23and three three all right oh you should feel a nice little burn in your glutes here
19:35so now we're going to go into a jump squat prisoner style so we're going to keep our hands
19:41interlaced behind our head and keep the elbows pulled out wide this is just going to help to keep
19:48the weight sitting back so that it's more into the glutes versus arms forward where we tend to come
19:55into our toes a little bit all right so we're going to go 12 reps here as deep as you can so these are
20:03not for speed with each one we just want to feel the glutes all right still getting as low as you can
20:14squeezing at the top and 12 all right now we're going to go into a reverse lunge with the leg lift so
20:30while you're taking a quick rest I'll show you what that looks like you're going to lunge back then
20:38when you come up you're going to lift that opposite leg and then drop back down into a lunge all right
20:45so same thing here we're going to do 12 reps on each side so we'll start taking the right leg back
20:55lunging lift up lunging lift up so that lift is just a nice little glute squeeze
21:11get three more on this side and 12 all right now we're going to take it to the other side
21:26lunging back nice little squeeze
21:32keeping that weight in the right heel
21:47last one and relax okay to finish off this set we're dropping down to the floor
22:01glute bridge frog style holding for 30 seconds so here we're going to bring our heels together
22:11and point out our toes like a little baby frog all right so just like the first set we're going to
22:19engage your core and we're going to push our hips through the ceiling and we're going to hold right
22:26here engaging and squeezing for 30 seconds good actively squeeze like really really squeeze your
22:40glutes we're only doing all of this one more time so give it everything you have we're almost done
22:49four three two one and drop okay we're gonna do all that again
23:01so you can rest for a second grab water if you need it grab a towel if you're sweating
23:09you have one more set of everything we just did to build your booty
23:15so
23:21so
23:27so
23:37All right, so we're back from our break and we have one more set of all of those exercises
23:52and we're done, okay?
23:53So starting again with the reverse lunge to curtsy lunge, really challenge yourself to
23:57get deeper, to stay lower, and really push yourself through this last set, all right?
24:02So we're gonna start right leg going back in three, two, one, so get deep, curtsy, good,
24:16really try to get low with each rep, good, two more of each, stay low, really get down
24:32there, last one, last one, and switch, my left glute is on fire, all right, left leg going
24:42back in three, two, one, drop, drop, good, we're halfway, six more.
25:06Last two of each, last one, and done.
25:11Oh man, oh man, that's on fire, that burns.
25:16Okay, now we're gonna go into the jump squats.
25:19So again, hands behind your head, pull those elbows back, drop as deep as you can, squeeze
25:25the glutes at the top.
25:26Drop in three, two, one, two more, last one, no more jump squats, done with those.
25:49Okay, take about 20 seconds, we're going into reverse lunge with the leg lift.
25:58So, if your hips are a little tighter, it might restrict you coming up all the way, that's
26:04okay, it's just something you know you need to work on, stretch, loosen up.
26:08All right, we'll start with the right leg back in three, two, one.
26:15Good, we're halfway.
26:33Three more, and done.
26:40All right, so now we're gonna go into the other side, last one.
26:45Oops, had a little cramp on that one.
27:00Four more.
27:07Last one.
27:08All right.
27:10Whoo.
27:11All right, guys, we're dropping it down.
27:14Final thing, drop glute bridge, really squeeze and challenge yourself.
27:21All right, heels are together, toes are out.
27:27We're up in three, two, one.
27:34We're actively squeezing our glutes, pushing our heels up.
27:41Good.
27:46good.
27:47All right, guys, we're almost there.
27:53Ten more seconds.
27:55Five, four, three, two, one.
28:02All right.
28:06that's a booty workout, that is a glute workout.
28:09So that completes the workout as you can see
28:12and hopefully as you can feel,
28:14you don't need a ton of equipment to really build your glutes
28:16or any muscle for that matter.
28:19I'm sweating, I felt that and hopefully you do too.
28:22So if you do have bands and things like that,
28:25you can add them for more resistance
28:27or you can also repeat these for a third or a fourth set
28:30if you need a little bit more as well.
28:32So I'm gonna finish this now with a nice little stretch.
28:36If you need a stretch to follow, click the one in our channel.
28:40And if you have any more suggestions, comments,
28:44or videos like this that you'd like to see,
28:46go ahead and drop them in the comments below.
28:49And if you liked this video, give it a thumbs up
28:51and don't forget to subscribe.
28:53Follow me on Instagram at Toya Sherelle
28:56for more videos and workouts like this.
28:58And we'll see you at the next video.
29:00Hopefully you can go about your day with a nice booty pump now.
29:04Bye.
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