INSANE 8 MINUTE BUTT WORKOUT!

1. Weighted Squat With Side Kick

How to do it: Hold one dumbbell in each hand in front of your body, palms facing each other, and stand with your feet slightly wider than shoulders-width apart. Bend your knees, lowering your butt until your thighs are parallel to the floor as you let the weights hang heavy. Next, extend both legs as you shift your weight onto your right foot and extend your left leg straight out to the side. Place the foot back in its starting position to complete one rep. Perform all your reps, then repeat on the opposite side.



2. Weighted Switch Jump

How to do it: Hold one weight in each hand, and hold them at your sides, palms facing the body. Take one large step forward with your right foot. This is your starting position. Keeping the chest high and shoulders stacked above the hips, bend both knees about 90 degrees. Next, press into the heels to jump straight up, reversing your legs in the air so you land with your left foot a few steps ahead of your right. Bend both knees into a second lunge, then jump straight up, landing in starting position. That’s one rep.

3. Sumo Squat to Deadlift

How to do it: Hold a dumbbell in each hand in front of the body, palms facing each, and stand with your feet slightly wider than shoulders-width apart, toes angled slightly outward. Keeping the chest high, bend both knees to sit back until your thighs are nearly parallel to the ground. Extend the knees to return to starting position, squeezing your butt at the top. Next, turn your palms to face your body and bend forward from the waist, keeping the back straight as you let the weights hang toward the ground. Engage your glutes and the backs of your legs to raise up back to starting position, turning palms to face the body to complete one rep.



4. Weighted Kickback Into Hydrant

How to do it: Starting on all fours, tuck a dumbbell behind your left knee, squeezing your heel to your butt to secure it. Keeping the toes pointed, raise your left knee straight up behind you until you feel the contraction in your glutes — the higher the better. Return to starting position with control, then extend the left knee out to the side. Come back to starting position to complete one rep. Perform all your reps, then repeat on the opposite side.
5. Single Leg Hip Thrust With Raised Heel

How to do it: Facing a sturdy chair (or couch or bench), lie on your back with knees bent, soles of the feet on the floor, and arms extended along your sides. Place the sole of your left foot on the seat and extend your right foot straight up toward the ceiling with toes pointed. Keeping your shoulders away from your ears, lift the hips straight up as high as you can, squeezing the glutes at the top. Lower with control to complete one rep. Perform all your reps, then repeat on the opposite side.
Source www.cosmopolitan.com