Bellabooty B0B77PW18B Exercise Hip Thrust Belt User Guide

Bellabooty B0B77PW18B Exercise Hip Thrust Belt

Get the most out of your Belt and your workout with this Bellabooty Belt guide!

Shelby Lane

Shelby has a strong background in health, fitness instruction and personal training. Starting her career as a nurse, Shelby eventually transitioned into the health and wellness industry with a passion for keeping people out of the hospital. She’s been an instructor and trainer for global group fitness brands in addition to having her clients and developing online fitness programs. She also holds certifications in fitness, nutrition, and biomechanics that give her a unique perspective on both fitness and health.

Greta Beck

Greta brings years of personal training and group fitness experience and is a certified pregnancy and postpartum fitness expert, Greta helps women in all stages of their lives find their way back to exercise, in a safe way. In addition to having years of experience as a personal trainer, she has also taught and designed hundreds of group fitness classes built around her two main training philosophy pillars – strength and mobility.

Setting Up Your Bellabooty Belt

1. Place Weights
   • to the side of your Belt roughly the width of your hips. We recommend starting close to the belt and working outwards if it is too tight. underneath the weights and the back around the weights. Make sure they are tight against the weights to not become loose later on.
2. Loop Straps
   • underneath the weights and then back around the weights. Make sure they are tight against the weights so as to not become loose later on.
3. Secure Velcro
   • back into the centre of the Belt. Be sure to keep the straps having tension on the weights as you secure the velcro down so that they remain tight.
4. Close and Velcro
   • the top flap of the Belt back onto the bottom flap of the Belt. They should be secure tightly and they should be nice and flat.
5. Start using your Belt!

Movements

Hip Thrust

The hip thrust primarily targets the gluteus maximus, which is the largest muscle in the buttocks. Additionally, the exercise also works other muscles such as the hamstrings, quadriceps, and core
To perform a hip thrust, you can follow these steps:

1. Start by sitting on the ground with your back against a bench or sturdy object that is about knee height.
2. Place the Belt across your hips with the weights in place.
3. Place your feet on the ground, with your knees bent and feet hip-distance apart.
4. Keeping your core engaged and your feet firmly planted, press through your heels and drive your hips up toward the ceiling as you exhale.
5. At the top of the movement, pause for a moment and squeeze your glutes.
6. Inhale as you slowly lower your hips back down to the starting position, being careful not to let the weight touch the ground.

The hip thrust primarily targets the gluteus maximus, which is the largest muscle in the buttocks. Additionally, the exercise also works other muscles such as the hamstrings, quadriceps, and core

To perform a hip thrust, you can follow these steps:

When performing a hip thrust, it’s important to focus on using your glutes to drive the movement, rather than relying on your lower back. You should also maintain a straight line from your shoulders to your knees throughout the exercise and avoid arching your back.

Hip Thrust – Single Leg

A single-leg hip thrust is a variation of the hip thrust exercise that primarily targets one side of the gluteus maximus at a time, while also engaging the hamstrings and other stabilizer muscles.
To perform a single-leg hip thrust, you can follow these steps:

1. Start by sitting on the ground with your back against a bench or sturdy object that is about knee height.
2. Place the Belt across your hips with the weights in place.
3. Lift one foot off the ground, keeping your knee bent and your foot flexed.
4. Drive your opposite foot into the ground and lift your hips up towards the ceiling.
5. As you lift your hips, focus on squeezing your glutes and keeping your core engaged.
6. Slowly lower your hips back down to the starting position, keeping your feet off the ground.
7. Repeat the movement for the desired number of repetitions before switching sides. By performing a single-leg hip thrust, you can help to strengthen and stabilise each side of your glutes individually, which can help to improve your overall balance and coordination.

Hip Thrust – B-Stance

B-Stance Hip Thrusts are a variation of the regular hip thrust exercise that places more emphasis on the glutes and hamstrings of one leg, while also engaging the other leg to help with stability. This exercise can help to correct muscle imbalances and improve overall strength and stability.

To perform a B-Stance hip thrust, you can follow these steps:

1. Start by sitting on the ground with your back against a bench or sturdy object that is about knee height.
2. Place the Belt across your hips with the weights in place.
3. Place your feet on the ground, with one foot slightly ahead of the other. That foot will use the heel to stabilize.
4. Keeping your core engaged, drive through the foot planted on the ground and lift your hips as you exhale.
5. At the top of the movement, pause for a moment and squeeze your glutes.
6. Inhale as you slowly lower your hips back down to the starting position.
7. Repeat the movement for the desired number of repetitions, then switch to the other side.
   When performing B-Stance Hip Thrusts, be sure to keep your core engaged and maintain a straight line from your shoulders to your knees throughout the exercise.

Hip Thrust – Frog Stance

Frog leg hip thrusts are a variation of the regular hip thrust exercise that places more emphasis on the inner and outer thighs, as well as the glutes. This exercise can help to improve overall lower body strength and stability, while also targeting specific muscles that may be overlooked in traditional hip thrusts.
To perform a frog stance hip thrust, you can follow these steps:

1. Start by sitting on the ground with your back against a bench or sturdy object that is about knee height.
2. Place the Belt across your hips with the weights in place.
3. Place your feet on the ground, with the soles of your feet together, creating a diamond shape with your legs.
4. Keeping your core engaged and your feet firmly planted, press your hips up toward the ceiling as you exhale.
5. At the top of the movement, pause for a moment and squeeze your glutes.
6. Inhale as you slowly lower your hips back down to the starting position, being careful not to let the weight touch the ground. When performing frog leg hip thrusts, be sure to keep your core engaged and maintain a straight line from your shoulders to your knees throughout the exercise.

Glute Bridge

The Glute Bridge primarily targets the gluteus maximus, which is the largest muscle in the buttocks. Additionally, the exercise also works other muscles such as the hamstrings, quadriceps, and erector spine (lower back muscles) to a lesser extent.
To perform a glute bridge, you can follow these steps:

1. Start by lying on the ground with your back on the floor.
2. Place the Belt across your hips with the weights in place.
3. Place your feet on the ground, with your knees bent and feet hip-distance apart.
4. Keeping your core engaged and your feet firmly planted, drive through your heels and press your hips up towards the ceiling as you exhale.
5. At the top of the movement, pause for a moment and squeeze your glutes.
6. Inhale as you slowly lower your hips back down to the starting position.

When performing a glute bridge, it’s important to focus on using your glutes to drive the movement, rather than relying on your lower back. You should also maintain a straight line from your shoulders to your knees throughout the exercise and avoid arching your back.

Glute Bridge – Single Leg

The Glute Bridge primarily targets the gluteus maximus, which is the largest muscle in the buttocks. Additionally, the exercise also works other muscles such as the hamstrings, quadriceps, and erector spine (lower back muscles) to a lesser extent.

To perform a glute bridge, you can follow these steps:

1. Start by lying on the ground with your back on the floor.
2. Place the Belt across your hips with the weights in place.
3. Place your feet on the ground, with your knees bent and feet hip-distance apart.
4. Keeping your core engaged and your feet firmly planted, drive through your heels and press your hips up towards the ceiling as you exhale.
5. At the top of the movement, pause for a moment and squeeze your glutes.
6. Inhale as you slowly lower your hips back down to the starting position.

When performing a glute bridge, it’s important to focus on using your glutes to drive the movement, rather than relying on your lower back. You should also maintain a straight line from your shoulders to your kneesthroughout the exercise and avoid arching your back.

Glute Bridge – B-Stance

B-Stance glute bridges are a variation of the regular glute bridge exercise that places more emphasis on the glutes and hamstrings of one leg, also engaging the other leg to help with stability. This exercise can help to correct muscle imbalances and improve overall strength and stability.
To perform a B-Stance glute bridge, you can follow these steps:

1. Start by lying on the ground with your back on the floor.
2. Place the Belt across your hips with the weights in place.
3. Place your feet on the ground, with one foot slightly ahead of the other. That foot will use the heel to stabilize.
4. Keeping your core engaged, drive through the foot planted on the ground and lift your hips up as you exhale.
5. At the top of the movement, pause for a moment and squeeze your glutes.
6. Inhale as you slowly lower your hips back down to the starting position.
7. Repeat the movement for the desired number of repetitions, then switch to the other side.
   When performing the B-Stance glute bridge, be sure to keep your core engaged and maintain a straight line from your shoulders to your knees throughout the exercise.

Glute Bridge – Frog Stance

Frog stance glute bridges are a variation of the regular glute bridge exercise that places more emphasis on the inner and outer thighs, as well as the glutes. This exercise can help to improve overall lower body strength and stability, while also targeting specific muscles that may be overlooked in traditional hip thrusts.
To perform a frog stance glute bridge, you can follow these steps:

1. Start by lying on the ground with your back on the floor.
2. Place the Belt across your hips with the weights in place.
3. Place your feet on the ground, with the soles of your feet together, creating a diamond shape with your legs.
4. Keeping your core engaged and your feet firmly planted, press your hips up toward the ceiling as you exhale.
5. At the top of the movement, pause for a moment and squeeze your glutes.
   Inhale as you slowly lower your hips back down to the starting position.

When performing the frog stance glute bridge, be sure to keep your core engaged and maintain a straight line from your shoulders to your knees throughout the exercise.

Squats

Squats are a highly effective exercise for building lower body strength and can be performed with a Bellabooty Belt over your shoulders for added weight.
To perform a squat, you can follow these steps:

1. Start by standing with your feet hip-width apart and your toes pointing forward or slightly outward.
2. Engage your core and keep your chest lifted as you begin to lower your hips down and back as if you were sitting in a chair.
3. Keep your knees in line with your toes and try to keep your weight evenly distributed through both feet.
4. Lower yourself down until your thighs are parallel to the ground, or as far down as you can comfortably go.
5. Pause for a moment at the bottom of the squat, then exhale as you pass through your heels and return to a standing position.
6. Repeat the movement for the desired number of repetitions.

When performing squats, it’s important to maintain proper form to avoid injury and maximize the benefits of the exercise. Be sure to keep your core engaged and your back straight throughout the movement. Avoid letting your knees collapse inward or allowing your heels to lift off the ground.

Squats – Narrow Stance

Narrow stance squats are a variation of the traditional squat that places more emphasis on the quadriceps, inner thighs, and glutes. By bringing your feet closer together, you shift your body weight forward and engage these muscles more intensely.
To perform a narrow stance squat, you can follow these steps:

1. Start by standing with your feet close together and your toes pointing forward.
2. Engage your core and keep your chest lifted as you begin to lower your hips down and back as if you were sitting in a chair.
3. Keep your knees in line with your toes and try to keep your weight evenly distributed through both feet.
4. Lower yourself down until your thighs are parallel to the ground, or as far down as you can comfortably go.
5. Pause for a moment at the bottom of the squat, then exhale as you pass through your heels and return to a standing position.
6. Repeat the movement for the desired number of repetitions.

When performing narrow stance squats, it’s important to maintain proper form to avoid injury and maximize the benefits of the exercise. Be sure to keep your core engaged and your back straight throughout the movement. Avoid letting your knees collapse inward or allowing your heel to lift off the ground.

Squats – Zercher

A zercher squat is a squat variation that places the Belt in the crook of your elbows, rather than on your shoulders, as in a traditional back squat.

Here are the steps to perform a zercher squat:

1. Begin by setting up a Belt at a height that is just below your waist level.
2. Step up to the barbell and straddle it, with your feet shoulder-width apart and your toes pointing slightly outwards.
3. Squat down and reach down to grip the bar with both hands, using an overhand grip.
4. Lift the bar up slightly and place it in the crook of your elbows, with your hands gripping the bar for support.
5. Stand up with the barbell held securely in the crook of your elbows, keeping your back straight and your core engaged.
6. Take a step back with one foot and lower yourself down into a squat, bending your knees and keeping your back straight.
7. Pause briefly at the bottom of the squat, then exhale as you pass through your heels and stand back up to the starting position.
8. Repeat the movement with the other leg, alternating between sides for the desired number of repetitions.

When performing a zercher squat, it’s important to maintain proper form throughout the movement. Keep your back straight and your core engaged to avoid straining your lower back, and focus on pushing through your heels to lift yourself back up to the starting position.

Lunge

Lunges are a highly effective exercise for building lower body strength and improving balance and stability. This exercise targets the glutes, quadriceps, hamstrings, and calves. To perform a lunge, you can follow these steps:

1. Start by standing with your feet hip-width apart and your toes pointing forward.
2. Take a step forward with one foot, landing on the heel first and then rolling onto the ball of your foot.
3. Lower your body down towards the ground by bending both knees, keeping your back straight and your core engaged.
4. Continue to lower your body until your front thigh is parallel to the ground and your back knee is hovering just above the ground.
5. Pause for a moment at the bottom of the lunge, then exhale as you press through the heel of your front foot and return to a standing position.
6. Repeat the movement with the other leg, alternating between sides for the desired number of repetitions.

When performing lunges, be sure to keep your back straight, your core engaged, and your knees in line with your toes throughout the movement.

Lunge – Forward Leaning

The forward-leaning lunge is a variation of the traditional lunge that places more emphasis on the glutes and hamstrings while still engaging the quadriceps and calves. By leaning forward slightly, you shift your body weight forward and engage these muscles more intensely.
To perform a forward-leaning lunge, you can follow these steps:

1. Start by standing with your feet hip-width apart and your toes pointing forward.
2. Take a step forward with one foot, landing on the heel first and then rolling onto the ball of your foot.
3. As you step forward, lean your torso slightly forward, hinging from the waist and keeping your back straight.
4. Lower your body down towards the ground by bending both knees, keeping your back straight and your core engaged.
5. Continue to lower your body until your front thigh is parallel to the ground and your back knee is hovering just above the ground.
6. Pause for a moment at the bottom of the lunge, then exhale as you press through the heel of your front foot and return to a standing position.
7. Repeat the movement with the other leg, alternating between sides for the desired number of repetitions.

Lunge – Side

Side lunges are a great exercise for building strength and mobility in the lower body, particularly in the inner and outer thighs and the glutes. They also engage the hamstrings and calves to a lesser extent.
To perform a side lunge, you can follow these steps:

1. Begin in a standing position with your feet hip-width apart and your toes pointing forward.
2. Take a step to the side with one foot, keeping your toes pointing forward and your heel flat on the ground.
3.  As you step to the side, shift your weight onto the foot you stepped out with, bending that knee while keeping the other leg straight.
4. Lower your body down towards the ground by bending the knee of the leg you stepped out with while keeping your back straight and your core engaged.
5.  Continue to lower your body until your thigh is parallel to the ground or as far down as you can comfortably go.
6. Pause for a moment at the bottom of the lunge, then exhale as you press through the heel of your foot and return to a standing position.
7. Repeat the movement with the other leg, alternating between sides for the desired number of repetitions.

Lunge – Curtsy

The curtsy lunge is a variation of the traditional lunge that targets the glutes, quadriceps, hamstrings, and calves. This exercise is particularly effective for strengthening the glutes and outer thighs.
To perform a curtsy lunge, you can follow these steps:

1.  Begin in a standing position with your feet hip-width apart and your toes pointing forward.
2. Take a step back and to the side with one foot, crossing it behind the opposite leg as if you were curtsying.
3. Lower your body down towards the ground by bending both knees, keeping your back straight and your core engaged.
4. Continue to lower your body until your back knee is hovering just above the ground and your front thigh is parallel to the ground.
5. Pause for a moment at the bottom of the lunge, then exhale as you press through the heel of your front foot and return to a standing position.
6. Repeat the movement with the other leg, crossing it behind the opposite leg in a curtsy-like motion, alternating between sides for the desired number of repetitions.
7. When performing curtsy lunges, be sure to keep your back straight, your core engaged, and your knees in line with your toes throughout the movement.

Lunge – Runner’s

The runner’s lunge is a variation of the traditional lunge that targets the lower body muscles, including the hamstrings, quadriceps, glutes, hip flexors, and calves. This exercise is excellent for improving lower body strength, flexibility, and stability.
To perform a runner’s lunge, you can follow these steps:

1. Begin in a standing position, hinge at your hips and step one foot back as you would a normal reverse lunge
2. Reach both arms toward the ground as you continue to step back, with the focus being on feeling a stretch in your glute.
3. Once you reach the bottom of the movement, drive through the heel ofthe front foot to come back to standing.
4. Keep your hands on the ground on either side of your right foot or place them on your right knee, depending on your level of flexibility.
5.  Hold the pose for 30 seconds to 1 minute, then repeat on the other side.

When performing runner’s lunges, be sure to keep your back straight, your core engaged, and your knees in line with your toes throughout the movement.

Good Mornings

Good mornings are an effective exercise for strengthening the lower back, glutes, and hamstrings. They can be performed with body weight or added resistance such as weights or bands, and are often included in lower body or full-body workouts.
To perform a good morning, you can follow these steps:

1. Begin by standing with your feet shoulder-width apart and your hands resting on the back of your head or on the weights.
2. Keeping your back straight, hinge forward at your hips, pushing your butt back and lowering your torso towards the ground.
3. Continue to lower your torso until you feel a stretch in your hamstrings, but be careful not to go too low or around your back.
4. Pause for a moment at the bottom of the movement, then exhale as you engage your hamstrings and glutes to raise your torso back to the starting position.
5. Repeat the movement for the desired number of repetitions.

When performing good mornings, it’s important to maintain proper form to avoid injury and maximize the benefits of the exercise. Keep your back straight throughout the movement and avoid rounding your shoulders or arching your back. You can modify the exercise by using lighter weights or performing the movement more slowly to focus on your form and technique.

Belt Squats

The belt squat is a variation of the traditional barbell squat that places less stress on the lower back and can be easier on the knees. It targets the quadriceps, glutes, and hamstrings, as well as the core muscles.
To perform a belt squat, you can follow these steps:

1. Start by attaching a belt around your waist and attaching it to a kettlebell by overlapping the velcro straps.
2. Stand with your feet shoulder-width apart and your toes pointing forward or slightly out.
3. Keeping your back straight, lower your body by bending at the knees and hips, making sure to maintain a neutral spine.
4. Descend until your thighs are parallel to the ground or as far down as you can comfortably go.
5. Pause for a moment at the bottom of the squat, then exhale as you pass through the heels of your feet and stand back up to the starting position.
6. Repeat the movement for the desired number of repetitions.

When performing the belt squat, it’s important to keep your back straight throughout the movement and avoid letting your knees cave inward or outward.

Calf Raises

Calf raises are an effective exercise for strengthening the calf muscles, which are located on the back of the lower leg. They can be performed with any weight on the Bellabooty Belt and are often included in lower body or full- body workouts.
To perform a calf raises, you can follow these steps:

1. Begin by standing on a step, block, or other raised surface with the ball of your feet resting on the edge of the surface and your heels hanging off.
2. Hold onto a stable surface or wall for balance if needed.
3. Keeping your legs straight, slowly raise your heels up as high as you can, feeling the stretch in your calves.
4. Hold for a moment at the top of the movement, then exhale as you slowly lower your heels back down to the starting position.
5. Repeat the movement for the desired number of repetitions.

When performing calf raises, it’s important to avoid bouncing or jerking your body. You can vary the exercise by performing single-leg calf raises or changing the angle of your feet to target different areas of the calf muscles.

Calf Raises – Sitting

Same as calf raises, sitting calf raises are an effective exercise for strengthening the calf muscles. They can be performed with any weight on the Bellabooty Belt, and are often included in lower-body or full-body workouts.
To perform a sitting calf raise, you can follow these steps:

1. Begin by sitting on a bench or chair with your feet flat on the ground and the Belt with weights strapped in resting on your thighs.
2. Place the balls of your feet on a calf raise block or other raised surface like a dumbbell, with your heels hanging off the edge.
3. Push through the balls of your feet to raise your heels up as high as you can, feeling the stretch in your calves.
4. Hold for a moment at the top of the movement, then exhale as you slowly lower your heels back down to the starting position.
5. Repeat the movement for the desired number of repetitions.

Dips

Dips off a bench are an effective exercise for targeting the triceps, chest, and shoulders. They can be performed with the Bellabooty Belt over your hips.
To perform dips, you can follow these steps:

1. Start by sitting on a bench or chair with your hands placed behind you, fingers facing forward and gripping the edge of the bench.
2. Slide your body forward off the bench so that your legs are straight or bent and your weight is supported by your arms.
3. Lower your body by bending your elbows, keeping your shoulders down and your chest up. Your back should be just off of the bench, almost grazing as you descend down.
4. Descend until your arms are at a 90-degree angle, or as far down as you can comfortably go.
5. Pause for a moment at the bottom of the movement, then exhale as you press through your hands and straighten your elbows, raising your body back up to the starting position.

When performing dips, it’s important to keep your shoulders down and your chest up throughout the movement and avoid letting your elbows flare out to the sides. You can vary the exercise by changing the width of your grip, the angle of your body, or the amount of resistance used.

When performing calf raises, it’s important to keep your legs straight throughout the movement and avoid bouncing or jerking your body.

High Plank

The high plank is a fundamental exercise for building core and upper body strength and is often used as a starting position for other exercises such as push-ups or plank variations. You can use the Bellabooty Belt for weighted push-ups as well!
To perform a high plank, you can follow these steps:

1. Start in a push-up position with your hands on the ground directly beneath your shoulders, fingers spread wide, and your body in a straight line from your head to your heels.
2. Engage your core and glutes to maintain a stable spine and avoid arching or sagging your lower back.
3. Keep your head in a neutral position, looking down at the ground between your hands.
4. Hold the position for the desired amount of time, maintaining a straight line from your head to your heels.
5. To release the position, gently lower your knees to the ground or shift your weight back to your hips and come back to a standing position.

When performing a high plank, it’s important to keep your body in a straight line from your head to your heels, engage your core and glutes to maintain a stable spine, and avoid letting your hips sag or your shoulders shrug up towards your ears.

Elbow Plank

The elbow plank is a variation of the high plank that places more emphasis on the core muscles and is often used as a progression towards more advanced plank variations.
To perform a elbow plank, you can follow these steps:

1. Start in a push-up position with your forearms on the ground, elbows bent and directly beneath your shoulders, and your body in a straight line from your head to your heels.
2. Engage your core and glutes to maintain a stable spine and avoid arching or sagging your lower back.
3. Keep your head in a neutral position, looking down at the ground between your hands.
4. Hold the position for the desired amount of time, maintaining a straight line from your head to your heels.
5. To release the position, gently lower your knees to the ground or shift your weight back to your hips and come back to a standing position.

When performing an elbow plank, it’s important to keep your body in line from your head to your heels, engage your core and glutes to maintain a stable spine, and avoid letting your hips sag or your shoulders shrug up towards your ears.

Side Plank

The side plank is a great exercise for building core strength and improving stability in the shoulders and hips.
To perform a side plank, you can follow these steps:

1. Start by lying on your side with your legs straight and stacked on top of each other, and your elbow positioned directly beneath your shoulder.
2. Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
3. Place your top hand on your hip or reach it towards the ceiling additional challenge.
4. Hold the position for the desired amount of time, maintaining a straight line from your head to your heels.
5. To release the position, lower your hips back down to the ground and return to the starting position.
6. Repeat the movement on the opposite side.

When performing a side plank, it’s important to keep your body in as straight line from your head to your heels, engage your core and glutes to maintain a stable spine and avoid letting your hips sag or your shoulders shrug up towards your ears.

Workouts

Workout Warm Up

Complete this warm-up before each of your workouts!

Warm Up (Repeat 2x):

• 10 bodyweight squats
• 10 bodyweight good mornings
• 10 plank to downward dog
• 10 hip circles (each side)

GLUTE WORKOUT 1  ROUNDS 1-2

Each Round is done 5 times with a 60 second break in between rounds, then move on to the next round. These exercises can be done with bodyweight, or easily add weight to them with the Bellabooty Belt!

GLUTE WORKOUT 1  ROUNDS 3-4

Each Round is done 5 times with a 60 second break in between rounds, then move on to the next round. These exercises can be done with bodyweight, or easily add weight to them with the Bellabooty Belt!

GLUTE WORKOUT 2

ROUNDS 1-2

Each Round is done 5 times with a 60 second break in between rounds, then move on to the next round. These exercises can be done with bodyweight, or easily add weight to them with the Bellabooty Belt!

GLUTE WORKOUT 2 ROUNDS 3-4

Each Round is done 5 times with a 60-second break in between rounds, then move on to the next round. These exercises can be done with bodyweight, or easily add weight to them with the Bellabooty Belt!

GLUTE WORKOUT 3

ROUNDS 1-2

Each Round is done 5 times with a 60 second break in between rounds, then move on to the next round. These exercises can be done with bodyweight, or easily add weight to them with the Bellabooty Belt!

GLUTE WORKOUT 3

ROUNDS 3-4

Each Round is done 5 times with a 60-second break in between rounds, then move on to the next round. These exercises can be done with bodyweight, or easily add weight to them with the Bellabooty Belt!

GLUTE WORKOUT 4

CIRCUIT STYLE

Complete each exercise for 40 seconds with a 20-second break in between. Once you reach the end of the list, rest for 1 minute. Repeat thiscircuit 4 times!

GLUTE WORKOUT 4

CIRCUIT STYLE

Complete each exercise for 40 seconds with a 20-second break in between. Once you reach the end of the list, rest for 1 minute. Repeat this circuit 4 times!

GLUTE DAY FINISHER

REPEAT 2X

Add this to the end of one of your leg days to really burn out your glutes!

Want More Workouts

Buy Now!

https://bellabooty.com/products/booty-by-bellabooty-a-30-day-glute-focused- program

References

• How to & Tips – Bellabooty
• BOOTY By Bellabooty - A 30 Day Glute Focused Program (EBook)

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