Home » 10-Minute Weighted Glute Targeting for Instant Booty Pump

10-Minute Weighted Glute Targeting for Instant Booty Pump

by Gym Slacker
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10 MIN INSTANT BOOTY PUMP – Target Your Glutes With Weight

Introduction

Are you looking to give your glutes a quick and effective workout? Look no further! In just 10 minutes, you can achieve an instant booty pump with the help of a kettlebell or dumbbell. This workout will target your glutes from different angles, leaving you feeling strong and empowered! Whether you’re a beginner or an experienced fitness enthusiast, this routine is perfect for you. So grab your weights and let’s get started!

Exercise 1: Kettlebell/Dumbbell Squats

Begin by standing with your feet shoulder-width apart, holding the kettlebell or dumbbell in front of your chest. Lower your body into a squat position, keeping your chest up and your knees in line with your toes. Push through your heels to return to the starting position. Repeat this exercise for 12-15 reps to activate your glutes and strengthen your lower body.

Exercise 2: Kettlebell/Dumbbell Deadlifts

Stand with your feet hip-width apart, holding the kettlebell or dumbbell in front of your thighs. Hinge at your hips, lowering the weight towards the floor while keeping your back straight. Engage your glutes and hamstrings to lift the weight back up, squeezing your glutes at the top of the movement. Perform 12-15 reps to work your posterior chain and sculpt your booty.

Exercise 3: Kettlebell/Dumbbell Lunges

Hold the kettlebell or dumbbell in each hand, with your arms at your sides. Take a big step forward with your left foot, lowering your body into a lunge position. Keep your front knee in line with your ankle, and your back knee hovering just above the ground. Push through your front heel to return to the starting position, and repeat on the other side. Aim for 12-15 reps on each leg to challenge your glutes and improve your balance.

Exercise 4: Kettlebell/Dumbbell Glute Bridges

Lie down on your back with your knees bent and your feet flat on the ground. Hold the kettlebell or dumbbell on your hips. Push through your heels, lifting your hips off the ground until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top of the movement, and then slowly lower your hips back down. Perform 12-15 reps to activate your glutes and strengthen your core.

Conclusion

Achieving a firm and toned booty doesn’t have to be complicated or time-consuming. With just 10 minutes and a kettlebell or dumbbell, you can give your glutes a targeted workout that will leave you feeling strong and confident. Remember to always prioritize your form and listen to your body. If you experience any pain or discomfort, consult with a fitness professional or your doctor before continuing the exercises. So go ahead, give the 10 MIN INSTANT BOOTY PUMP a try, and watch your glutes transform with each workout!

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36 comments

TRAIN WITH GAINSBYBRAINS June 27, 2023 - 5:50 pm

Build your booty with me!! I’m using a 12 kg kettlebell, you can also use a dumbbell instead!🍑🌞🤍🚀

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peace June 27, 2023 - 5:50 pm

How much weight did she use please?

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LavaCreeperPeople June 27, 2023 - 5:50 pm

Can I wear your workout outfit if I’m a boy…?

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Ashley Nicole June 27, 2023 - 5:50 pm

Wow that was a burn. I used my 55lb dumbell and just about died. I did have to switch out the split squats for hip thrusts and hip thrust pulses because I injured my foot but as always I loved this workout!!!

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Shannon W June 27, 2023 - 5:50 pm

Just started your level up guide today. I'm so impressed by the quality of it and the work you put into it. Can't wait to see my results in 12 weeks. Thanks for all the awesome content you put out.

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Fitness Zone - Tone up girl June 27, 2023 - 5:50 pm

Good training, good exercises my channel inspired by you

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Francesco Rossi June 27, 2023 - 5:50 pm

Perfect workout to tone the buttocks.
Short, but very intense and effective.
We have fun doing it. ❤🧡💛💚💙💜
Thank you so much 🙏

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Health Ministries Sweden International June 27, 2023 - 5:50 pm

Oh lala!

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Christina Tran June 27, 2023 - 5:50 pm

These are my favorite! I love the lower body workouts!! 😍

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Timothee Binet June 27, 2023 - 5:50 pm

Good musique et good le reste 😉

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Run 소은 : 삼형제 맘의 몸매관리 채널 June 27, 2023 - 5:50 pm

Booty pump❤‍🔥❤‍🔥❤‍🔥thanks for my hip😉

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Herman Braker June 27, 2023 - 5:50 pm

Thanks for this great booty workout

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karan sahai June 27, 2023 - 5:50 pm

This Was Awesome Glutes Workout Sophie . Loved It .

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SIMON DANIELJAMES June 27, 2023 - 5:50 pm

What's her name?

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SoundMachine😴 June 27, 2023 - 5:50 pm

💕💕💕🌺 just finished 🤙🏻

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詩韻 陳 June 27, 2023 - 5:50 pm

很棒的訓練❤

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Bente Schouenberg June 27, 2023 - 5:50 pm

what kind of edit poramma do you use

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Bente Schouenberg June 27, 2023 - 5:50 pm

how do you do that timer

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Bente Schouenberg June 27, 2023 - 5:50 pm

Hoe do you die timer

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Lauren S June 27, 2023 - 5:50 pm

Awesome workout! I sent you a message on Instagram — Excited to connect! 🥰🥰

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lalit kurri June 27, 2023 - 5:50 pm

Does it's is for boys also

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NinaSkyBG June 27, 2023 - 5:50 pm

Love this workout! Thank you!

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Arthur Rimbaud June 27, 2023 - 5:50 pm

🖤

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Stephanie Wilson June 27, 2023 - 5:50 pm

Awesome. I made an exercise list. How much weight 🤔 are you using. Also any form tips on the frog pumps. Thank you!

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BellaK June 27, 2023 - 5:50 pm

Yet another amazing video! You are amazing

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Chacha ki Adalat June 27, 2023 - 5:50 pm

You are so cute 🥰🥰🥰 love from india

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Døńtkœńŵŵh0īæm June 27, 2023 - 5:50 pm

This really helps thank you for making these videos. ❤❤❤

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sepide June 27, 2023 - 5:50 pm

👍💪

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Ali SHARIFI June 27, 2023 - 5:50 pm

Nice work

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Theo Isaac June 27, 2023 - 5:50 pm

👍👍💯

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Chel's Fit June 27, 2023 - 5:50 pm

Your the best❤

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Sahar Habibzadeh June 27, 2023 - 5:50 pm

Perfect ❤️‍🔥💯🫶🏻💜

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KRichards June 27, 2023 - 5:50 pm

Looks like another great workout! Thank you!!

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Red Flower June 27, 2023 - 5:50 pm

Finally a lower body workout!! Please do more and with weights ❤ thank you so much Sophie!!!

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Kessita June 27, 2023 - 5:50 pm

Can’t wait to try this

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Milo the boomer June 27, 2023 - 5:50 pm

I love your vidios and workouts they are so inspiring.😊and you are so beautiful and sweet.😊you go girl.💪🏼☺️

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