Intermediate Difficulty with Beginner Modifications provided
intermediate workout

Burn out your backside with this 5 minute buttocks workout for men and women. There’s no equipment required, but you may add a pair of dumbbells for an extra challenge. Let’s do this!

Buttocks Workout

Complete each exercise for 60 seconds:
Sumo DL Pulses
Frog Pumps
Clam Raises / Clams
Side Plank Side Leg Raises / No Plank
Hip Up Adduction

[Music] what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a five-minute butt workout this routine can be performed on its own or in combination with any of our other routines there is absolutely no equipment that’s required for today’s workout but if you want to up the resistance feel free to grab a couple of dumbbells you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s burn them out [Music] [Music] alright let’s get started with some sumo deadlift pulses now dumbbells are optional for this one we’re gonna set up with our feet a little bit wider than shoulder width apart weight goes back in your hips going all the way down and we’re just gonna pulse right here and it’s just enough with your body weight so if you feel at any point that the dumbbells are too much you can drop them again throughout the course of this routine we’re gonna going to encourage you to make it your own if your back straight those knees out get that weight in your heels trying to take that weight off of your quads and put it all in your backside that’s right gonna burn up that backside so go to your happy place on this one remembering to breathe through the exercise that’s it stay focused on what motivates you what brought you here today even though it’s five minutes we’re gonna go hard and fast almost there keep pulsing keep pulsing weight in your heels if you need to take a minute feel free to do so four five four three two one zero alright moving to the floor I’m gonna keep my 1 dumbbell and I’m going again dumbbell free so we’re gonna move into a frog pump you’re gonna put your feet together feet are nice and close to your heels I’m gonna place this one dumbbell on my waist and now we’re pressing off those feet squeezing your glutes up at the top frog pumps are great because they really just take your hamstrings out of it and just focus and isolate those glutes forcing those glutes to do the work every single repetition and get a good contraction with those glutes with your back side keep your feet together and trying to keep those feet nice and close to your body will also help you isolate those glutes you decide if you want to use weight or not totally optional just keep moving that’s right again hard and fast for this five minutes today we’re not counting any reps just getting in as many reps in as you can you decide what pace you feel comfortable moving for three two-one-zero all right hand weights to the side if you’re using them just body weight from this next we’re gonna move to our side we’re either going to do a clam raise or just a clam starting from a side plank position I’m gonna come up as I open my legs up and I’m doing the traditional clam race now it’s always a good idea to if you want to put your hand up here on your hip because you definitely want to avoid any hip rotation backwards forcing those glutes to do the work that’s right coming up off that knee and I’m squeezing my glutes Claudia’s just stand down still getting a good glute burn on this one and three two one from this same position transitioning into a side leg raise oh now I’m gonna be in a side plank position as I’m doing this one and I’m staying down here on the ground as you see you decide which one’s right for you we’re gonna get this side and then we’re gonna switch over and hit the opposite side and if you’re doing my variation not uncommon for that leg on the bottom to be feeling more burnt than the one doing the work totally switching sides and five four three two one same move opposite side going into those skeeter your clam raises or just your clams set up and let’s go on we’re squeezing in as much work as possible in this 5 minute workout today good every time contracting those glutes exhaling on the hardest part of the movement so that’s gonna be on the raise up what are you doing my version or coach Kozak’s variation is it concentrate on that breathing and just keep moving fighting through that booty burn that burns how I know it’s working not gonna not gonna have any change without being challenged and that’s what we’re doing right here let’s transition into that side raise and three two one you again you decide if you want to be up in the side plank position or if you want to be down on your arm either way just keep moving here very good very good how many can you get pushing yourself because nobody else can or will do it for you oh it feels good who I’m burning it feels so good last ten seconds and five four three two one zero all right one more onto our backs we’re gonna bring those feet nice and close to you or perform a hip up abduction come up onto those balls of the feet now we’re gonna raise your hips up off the floor and open our legs at the same time performing a hip abduction squeeze those glutes up at the top come up onto the balls of your feet all the way up and at the top give them a good squeeze so your feet should be side by side close to one another almost touching and then your heels back by your butt that’s it keeping those heels nice and close to your butt they start to drift off and all of a sudden your quads start taking over we really just want to isolate those booty gains back there that’s it we’re gonna hunt those booty gains not much left everybody I’m getting hard and fast here in this 5 minute workout let’s go almost there almost there let’s hit last 15 seconds on this whoo I’m well can you get how many can you get grinding through think about how good you’re gonna feel when this is all done and 5 4 3 2 1 0 that’s it my glutes are on fire must be working nicely Claudia great work to you guys out there thank you so much for working out with us today we’d ask that you please help support our mission of keeping these great workouts free you can do so by downloading our free app it’s available for both Android and iOS you can also stop by our store pick up some has fit gear or our diet guide eating for life and please don’t forget to give this video a big thumbs up and hit that red subscribe button so you never miss another brand new workout from Hospit again thank you so much for working out with us today it’s been our privilege I’m coach Kozak I’m Claudia and we will see you at your next workout