By Andy on November 15, 2015



Toning up and loosing those pounds in one thing, but sculpting that perfect booty is another, so get started right away!

We have had a great response from the ‘20-30 minute workout anywhere any time’ program. It’s one of the best overall body work-outs that can be done practically anywhere, any time. In a follow-up to this here is an additional method to get you in perfect shape before bikini season.

Move from one exercise to the next with minimal rest in between. Complete all 4 groups 2 times. As you improve you can add a third and fourth set.

  1. Squat jumps + pulsing squats

Start off with a comfortable squat stance. Place your feet slightly wider than your hips. Turn your feet slightly outwards to enable your hips to drop as low as possible.

Jump up as high as possible and squeeze your booty as tight as you can while you are in the air. It helps to point your toes downwards and tightening all the muscles of the leg and kicking the legs back – this action will tighten the booty even further. Pause for 2 seconds between jumps.

Now follow the squat jumps immediately by engaging in the half squat. This is most effective by pushing the booty out and repeating quick movements.

Beginners aim for 10-15 squat jumps followed immediately with 30 half squats.

Advanced individuals aim for 20 squat jumps and 50 half squats.

(photos: special thanks to coach Rey at CrossFit Duo, Dubai Marina)


  1. Step-ups

Place one foot on a box and push up from the front leg only, while you bring the back leg towards your chest. The higher the box/step, the better you’ll activate the booty. Do not alternate legs, complete 1 full set on the 1 leg before moving to the other leg.

Beginners start off with 10 steps per leg

Advanced individuals try 20 steps per leg


  1. Curtsey lunge

Start off by crossing 1 leg behind your body and barely touching the floor, you want to keep all the weight on the front leg. The deeper you can go down into the lunge, the better for maximal booty training. Do not alternate legs, complete 1 full set on the 1 leg before moving to the other leg.

Beginners start off with 15 steps per leg

Advanced individuals try 20 steps per leg. 


  1. Weighted hip thrusts + bum tucks

Grab a bench or box. The ideal position would be with your knees bent at 90 degrees. Place a weight/kettlebell/bar on your hips. Drop the hips and thrust your hips forward by squeezing your booty at the top. Note that this has to be a reasonably heavyweight, if 20 reps aren’t very challenging to you then you need to increase the weight. Drop that weight and get to the floor quickly, hands in the air and get those hips up, quick movements work best.

Beginners start off with 15-20 reps, with a reasonably heavyweight, immediately followed by 30 bum tucks.

Advanced individuals try 10-12 reasonably heavy reps, followed by 50 bum tucks.

Stretch between sets

You can use this nifty stretch in between sets. Hold the stretch for about 30 seconds per leg, trust me you need to do this stretch every few sets and after the workout or you won’t be able to get out of bed tomorrow.

Try it out and let us know how it goes in the comments below.

Coach Hannes

Iconic Fitness, Dubai Marina

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