Workout plan
Butt Without Equipment

1

Exercise	Sets	Duration per set
Prisoner Squat	3	14 rep.
Step-up	3	14 rep.
Glute Bridge With Straight Leg	4	10 rep.
Bird Dog	4	14 rep.
Straight Arm Plank With Side Hip Abduction	4	12 rep.
Side Leg Raise, Lying	4	14 rep.
Reverse Plank	3	20 s

2

Exercise	Sets	Duration per set
High Knees in Place	3	15 s
Squat Thrust	4	10-12 rep.
Kneeling Squat	4	10 rep.
Reverse Plank	3	10-15 s
Leaning Camel	3	8 rep.
Glute Bridge	3	15-20 s
Pelvic Tilt	3	10 rep.

3

Exercise	Sets	Duration per set
Bent Over Balance Touch, One-Legged	4	10 rep.
Tuck Jumps	3	8 rep.
Squat Thrust	3	10 rep.
Glute Bridge With Straight Leg	4	20 s
Plank With Leg Sweep / Rotational Mountain Climber	3	8 rep.
Straight Arm Plank With Hip Extension	4	10 rep.
Superman / Superwoman	4	20 s

4

Exercise	Sets	Duration per set
Deck Squat	3	20 s
Pendulum	4	10 rep.
Scorpion Push-up	3	8 rep.
Donkey Kick	4	12 rep.
Mountain Climber	4	12 rep.
Leaning Camel	3	10 rep.
Heel Beats	3	10 rep.

5

Exercise	Sets	Duration per set
High Knees in Place	3	20 s
Bent Over Balance Touch, One-Legged	3	10 rep.
Plank With Leg Sweep / Rotational Mountain Climber	3	10 rep.
Straight Arm Plank With Hip Extension	3	10 rep.
Side Kick, Lying	4	10 rep.
Heel Beats	4	12 rep.
Reverse Plank	3	16 s

Frequently asked questions around the training e.g. a workout routine instruction