3-Minute Booty Lift

Adding a few minutes exercising routine won’t take much of your time, but if you are consistent, it can provide you with amazing results.

Furthermore, you don’t have to visit the gym as you can do the exercises in the comfort of your home. They don’t require any fancy equipment, all you need is a will to exercise and make changes. Who knew those outdated encyclopedias could help you get the best butt of your life?

What You’ll Need: timer, workout mat or beach towel, medium to heavy weight (15 – 20lb)

What to Do: Cycle through these exercises, performing each for 60 seconds with no break in between. Rest for 30-90 seconds before repeating.

Beginner: 1 cycle
Intermediate: 3 cycles
Advanced: 5 cycles


Move up a level whenever you no longer feel the workout is challenging. Below are videos showing how to perform each exercise. Using proper form prevents injuries and ensures that you get the most out of your workout.


1. Donkey Kicks (right leg)
2. Donkey Kicks (left leg)
3. Fire Hydrant Kicks (right leg)
4. Fire Hydrant Kicks (left leg)
5. Weighted Glute Bridge




The Red Tea Detox

Source: Train Hard Team

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