Workout plan
Butt Without Equipment

1

Exercise	Sets	Duration per set Rest
Prisoner Squat	3✕	14 rep.
Step-up	3✕	14 rep.
Glute Bridge With Straight Leg	4✕	10 rep.
Bird Dog	4✕	14 rep.
Straight Arm Plank With Side Hip Abduction	4✕	12 rep.
Side Leg Raise, Lying	4✕	14 rep.
Reverse Plank	3✕	20 s

2

Exercise	Sets	Duration per set Rest
High Knees in Place	3✕	15 s
Squat Thrust	4✕	10-12 rep.
Kneeling Squat	4✕	10 rep.
Reverse Plank	3✕	10-15 s
Leaning Camel	3✕	8 rep.
Glute Bridge	3✕	15-20 s
Pelvic Tilt	3✕	10 rep.

3

Exercise	Sets	Duration per set Rest
Bent Over Balance Touch, One-Legged	4✕	10 rep.
Tuck Jumps	3✕	8 rep.
Squat Thrust	3✕	10 rep.
Glute Bridge With Straight Leg	4✕	20 s
Plank With Leg Sweep / Rotational Mountain Climber	3✕	8 rep.
Straight Arm Plank With Hip Extension	4✕	10 rep.
Superman / Superwoman	4✕	20 s

4

Exercise	Sets	Duration per set Rest
Deck Squat	3✕	20 s
Pendulum	4✕	10 rep.
Scorpion Push-up	3✕	8 rep.
Donkey Kick	4✕	12 rep.
Mountain Climber	4✕	12 rep.
Leaning Camel	3✕	10 rep.
Heel Beats	3✕	10 rep.

5

Exercise	Sets	Duration per set Rest
High Knees in Place	3✕	20 s
Bent Over Balance Touch, One-Legged	3✕	10 rep.
Plank With Leg Sweep / Rotational Mountain Climber	3✕	10 rep.
Straight Arm Plank With Hip Extension	3✕	10 rep.
Side Kick, Lying	4✕	10 rep.
Heel Beats	4✕	12 rep.
Reverse Plank	3✕	16 s

Frequently asked questions around the training e.g. a workout routine instruction