5 Minutes a Day Booty Challenge (Week 1)

Hi, guys!

Here’s the 5 Minutes a Day (May) Booty Challenge! Yeehaw! Every Thursday from now until the end of May, I’ll share 5 days worth of workouts for the following week (for a total of 4 weeks) to get your booty in tip top shape for summer! Feel free to start on Sunday, May 1st or Monday, May 2nd– whatever best fits your schedule!

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Five minutes a day? Really? Yep, you heard that correctly.

These workouts can be done– with or without equipment– in 5 minutes. Of course, if you add weight to these movements, you’ll get a much more challenging and effective workout, so I added equipment suggestions below each one. You’ll also see some exercise demonstrations using weight, which, of course, you can modify to fit your fitness level. Additionally, if you have 10 minutes to spare, I recommend repeating the workout from the beginning to give your booty even more of a workout, which is my plan for the month. I mean, hello, beach season is right around the corner. It’s time to get my booty in gear! If you have questions about any of the movements in the Booty Challenge, just let me know!

DAY 1

Tabata (8 rounds of 20-seconds work, 10-seconds of rest – use a timer or tabata app to keep track):

Alternating Jump Lunges

Glute Bridges

Repeat above tabata

Then,

1 minute Jump Squats

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Here’s how this one works:

  • 0:20 Alternating Jump Lunges
  • 0:10 Rest
  • 0:20 Glute Bridges
  • 0:10 Rest

Repeat 3 times

Then,

  • 0:60 Jump Squats

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The Jump Lunges will definitely get tough in the final intervals, but just keep moving! It’s only 20 seconds!

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Be sure to squeeze your booty on the Glute Bridges!

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Make your Jump Squats count: Get LOW…

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And then get some AIR!

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Add weight options: Barbell for Glute Bridges; medicine ball, slam ball, or dumbbells for Alternating Jump Lunges and Squat Jumps

DAY 2

25 Donkey Kicks (right leg)

25 Donkey Kicks (left leg)

15 Fire Hydrants (right leg)

15 Fire Hydrants (left leg)

Repeat

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Fire Hydrants = lift bent leg/knee parallel to the ground– just like a dog peeing on a fire hydrant!

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Add weight options: Ankle weights <– feel the burn!

DAY 3

1 minute Bulgarian Split Squats (right leg) 

1 minute Bulgarian Split Squats (left leg)

1 minute Bulgarian Split Squats (right leg)

1 minute Bulgarian Split Squats (left leg)

1 minute Alternating Curtsy Squats

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You can totally do the Split Squats without weight, but, whoa, using weight makes a huge difference. You’re guaranteed a sore booty the next day! Same goes with the Curtsy Squats. Add weight… yowsahs.

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Add weight options for both exercises: Barbell, dumbbells, kettlebell, medicine ball, or slam ball.

DAY 4

EMOM 5 (Every Minute on the Minute) perform:

12 Single-Leg Romanian Deadlifts (6 right, 6 left)

20 Flutter Kicks (on floor or bench)

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Here’s how this one works:

  • 0:00 – 1:00: Do 12 Alternating Single-Leg Romanian Deadlifts, 20 Flutter Kicks, and then rest for the remaining time.
  • 1:00 – 2:00: Do 12 Alternating Single-Leg Romanian Deadlifts, 20 Flutter Kicks, and then rest for the remaining time.
  • 2:00 – 3:00: Do 12 Alternating Single-Leg Romanian Deadlifts, 20 Flutter Kicks, and then rest for the remaining time.
  • 3:00 – 4:00: Do 12 Alternating Single-Leg Romanian Deadlifts, 20 Flutter Kicks, and then rest for the remaining time.
  • 4:00 – 5:00: Do 12 Alternating Single-Leg Romanian Deadlifts, 20 Flutter Kicks, and then rest for the remaining time.

Never heard of Flutter Kicks? It’s a new movement for me too and it’s definitely effective! Here’s how to do them: Put your hips at the edge of a bench and “flutter” your legs up and down. Your glutes will definitely feel it!

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Add weight options: Barbell, dumbbell, kettlebell, medicine ball, or slam ball for the Alternating Single-Leg Deadlifts; ankle weights for the Flutter Kicks

DAY 5

AMRAP 5 (As Many Rounds As Possible in 5 minutes of the following exercises):

12 Squats

12 Alternating Curtsey Squats

12 Squat with Alternating Kick-Backs

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For the Alternating Kick Back Squats, start by doing a Squat and then lift your right leg behind you while simultaneously squeezing your glutes before returning it to the floor and immediately doing another squat.

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Then, switch to the left leg, lift and squeeze, and squat again.

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Add weight options: Barbell, dumbbell, kettlebell, medicine ball, or slam ball for the Squats and Curtsy Squats; ankle weights for Alternating Kick Back Squats

Happy booty building and keep a look out for Week 2’s workouts next Thursday!

Note: Please consult your doctor before starting any new exercise program. 

32 Comments

    1. A tabata is 8 intervals of 20 seconds of work with 10 seconds of rest. The explanation below the workout was more for people unfamiliar with tabatas. I basically grouped the exercises together, so you’ll perform them a total of 4 times/repeat the exercises 3 more times. Sorry if that was confusing!

  1. This looks like it will be so much fun! I am sure I am not the only one looking forward to the warmer weather in May… which means shorts –> time to get doz legz stronger 😉

  2. This looks like a great quick extra workout! Count me in!

    qq… for Day 2 you have:
    25 Donkey Kicks (right leg)
    15 Fire Hydrants (left leg)
    25 Donkey Kicks (right leg)
    15 Fire Hydrants (left leg)

    do you mean to have it:
    25 Donkey Kicks (right leg)
    15 Fire Hydrants (left leg)
    25 Donkey Kicks (LEFT leg)
    15 Fire Hydrants (RIGHT leg)

    Thanks!

  3. I’m starting to workout again (4 months postpartum). This is just what I need! Short and sweet something that I can manage. Thanks!

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