19 MIN BOOTY WORKOUT No Equipment Glute Burn

Hey team, Nikki here! 👋 Today we are focusing entirely on the lower body with an Intense Glute Burner Workout! 🍑 If you want to build strength, work on your hip stability, and really fire up those glutes, this session is exactly what you need. No weights required today, we are doing this entirely with bodyweight 🚫💪 The setup is straightforward but it gets tough fast. We have 3 rounds of 7 targeted exercises. You will work for 40 seconds straight and get a quick 10 seconds to recover and switch sides ⏱💦 We are doing a lot of single leg work today to make sure we hit those muscles evenly and really lock in that mind muscle connection 🧠✨ Find some space on the floor, grab your mat, and let’s get this burn started! 🔥 THE GAME PLAN ▸ Format: Targeted glute isolation 🎯 ▸ Timing: 40s work / 10s rest ▸ Structure: 3 rounds, 7 exercises 🔄 ▸ Trainer: Nikki 🙋‍♀️ ▸ Equipment: Bodyweight only 🧘‍♀️ THE GLUTE CIRCUIT 40 seconds on, 10 seconds off. Focus on squeezing at the top of every single rep! Exercises: 1. Donkey Kick + Fire Hydrant (Right) 2. Donkey Kick + Fire Hydrant (Left) 3. Single Leg Reverse Tabletop Bridge (Right supporting) 4. Single Leg Reverse Tabletop Bridge (Left supporting) 5. Single Leg Glute Bridge (Right supporting) 6. Single Leg Glute Bridge (Left supporting) 7. Bear Crawl Kickbacks How is that burn? 🥵 Which exercise felt the most intense today? Drop a comment below and let Nikki know how your glutes are feeling after those 3 rounds! 💬 If you loved this floor routine, make sure to hit that like button and subscribe for more home workouts. Let's keep crushing it together! 💖 Quick tip for today: with all these bridges and kickbacks, the goal is to make your glutes do the work, not your lower back. Squeeze your core tight, keep your movements controlled, and don't over-arch your spine at the top. Stay safe and listen to your body! Music: Epidemic Sound #glutesworkout #glutes #workout