40-Minute Leg and Butt Workout At Home (Dumbbells + Booty Band)

How To Do A Goblet Squat and 3-Count Step Out

1. Place an optional resistance band 6 inches above your knees.
2. Start standing with feet shoulder-width distance apart knees slightly bent, holding a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum).
3. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes (pressing into the mini band).
4. At the bottom of the squat, step your right foot out to the right about an inch on a one count. Repeat to step your right foot out a total of three reps.
5. Then drive through your heels to stand tall, returning to a standing position.
6. Pull your right leg back to shoulder-width distance apart and repeat this movement for the timed interval.

How To Do A Curtsy Lunge and Side Leg Lift

1. Place an optional resistance band 6 inches above your knees.
2. Stand with feet hip-distance apart, holding a dumbbell in each hand.
3. Step your right leg back into a curtsy lunge (right knee should meet left calf), right knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
4. Then squeeze your left glute, driving your back, right leg forward as you stand up. As you stand, drive your right leg up into a side leg lift, kicking your leg up to hip height if possible; maintain a slight bend in the right knee.
5. Lower your right leg back to the ground, tapping your right toe on the ground and then stepping your right leg back into a curtsy lunge.
6. Repeat this curtsy lunge to side leg lift movement on the right leg; then switch sides for the second set.

How To Do 5 Glute Bridges and 5 Resistance Band Openers

1. Place an optional resistance band 6 inches above your knees.
2. Lie flat on the floor on your back with your knees bent and feet flat on the ground. Hold one dumbbell at your hips, resting on your hip bones.
3. Press through the heels to raise your hips off the ground until your knees, hips and shoulders form a straight line. This is a glute bridge. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
4. Hold your bridged position for a couple of seconds before easing back down.
5. With control, lower your hips back to the ground. Repeat for a total of 5 glute bridges.
6. On your fifth glute bridge, hold your hips high at the top and pulse your legs open, stretching the band as far as you can. Repeat 5 pulses, then lower back down to the ground.
7. Repeat the sequence of 5 glute bridges into 5 pulse band opens for the timed interval.

How To Do Lunge Swings

1. Stand with feet hip-distance apart. Hold a dumbbell in each hand at your sides (palms facing in toward your thighs).
2. Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor. As you lower down, swing the dumbbells slightly behind you with control.
3. Then squeeze your left glute, keeping the weight in your front (left) heel as you push back up to a standing position, keeping your right foot in place so you can lower back down.
4. As you push up to a standing position, use your legs and hips to drive the dumbbells out in front of you up to shoulder height.
5. Continue to lower and lift with your right leg back for the timed interval, swinging the dumbbells back behind you with control as you lower and driving them out in front of you as you stand tall.
6. Then switch sides (left leg) for the second set.

How To Do A Single Leg Deadlift

1. Loop an optional resistance band around the arch of your right foot and loop a dumbbell through the resistance band as well (band sits in the middle of the grip of your dumbbell). Hold the dumbbell in your left hand (opposite hand as balancing leg), palm facing your body.
2. Start standing with feet hip-width apart, knees slightly bent. Transfer your weight into your right foot and kickstand or float your left foot off the ground, balancing on your right leg.
3. With your right knee bent, hinge at your hips extending your left leg long behind you as you lower the dumbbell down towards the ground, balancing on your right leg. Keep your hips square to the mat. You should feel a good stretch in your right hamstring (back of your right leg) at the bottom of this movement. Range of motion looks different for everyone.
4. Then drive through your front right heel, squeezing your glutes and hamstrings to push your hips forward and return to the starting position. Bring your floating back leg up to meet your standing right leg again.

Modification: Follow Rachel (on the left) and omit the balance element by instead taking a staggered stance.

How To Do A Quadruped Fire Hydrant and Kick

1. Place an optional resistance band 6 inches above your knees.
2. Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. Option to place your forearms on the mat.
3. Lift your right leg up and to the side so you create a straight line from glute to knee, stretching the resistance band but keeping a 90-degree bend in your right knee.
4. Hold at the top and straighten your right leg; kicking through your right heel.
5. Pull your right foot back in to bend at the knee and create a 90-degree angle again, then bring your right knee back down to the mat.
6. Repeat on the right side for the timed interval, switch sides performing on the left leg for the second set.

How To Do A Mini Band Quadruped Donkey Kick

1. Place an optional resistance band 6 inches above your knees.
2. Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. Option to place your forearms on the mat. Tuck the resistance band under your left knee.
3. With right foot flexed, kick the heel of your right leg up towards the ceiling, stretching the band and keeping a 90-degree angle in your knee. Lift your leg high enough that you form a straight line from glute to knee. The sole of your right foot should “stamp” the ceiling.
4. With control, slowly lower your right knee back down to the mat.
5. Repeat on the right side for the timed interval, switching sides on the next set.