Glutes
Booty & Abs at Home
6
weeks
3
days a week
Beginner
level
Six weeks, three short sessions a week, nothing but a mini band and a mat. Two booty days and an abs day. Weeks 4–6 add a round to every exercise.
Phase 1 · 3 roundsPhase 2 · 4 rounds
What week 1 looks like
Booty
25 min- Banded Squat3 × 15–20
- Banded Glute Bridge3 × 20
- Banded Monster Walk3 × 12 steps each way
- Banded Hip Extension3 × 15 each
- Glute Kickback (Quadruped)3 × 15 each
- Banded Hip Adduction3 × 15 each
Abs
20 min- Plank3 × 30–45 sec
- Dead Bug3 × 10 each side
- Bicycle Crunch3 × 20
- Reverse Crunch3 × 15
- Side Plank3 × 30 sec each
- Flutter Kicks3 × 30 sec
Booty & Abs
25 min- Bodyweight Walking Lunge3 × 12 each
- Single-Leg Glute Bridge3 × 12 each
- Glute Bridge3 × 20
- Glute Kickback (Quadruped)3 × 15 each
- Mountain Climbers3 × 30 sec
- Superman Hold3 × 12
Weeks 2–6 progress on their own. Nothing to plan yourself.