15 Minute Booty Blasting Workout [Win a $50 Rebel Sport Voucher for you & a friend!]

I’ve been trying to post more workouts on the blog, especially ones which you can do at home without any equipment. With summer well on its way I thought it would be a great time to put together a quick Booty Blasting workout to get your bum ready for the Bikini weather! [Read to the end to see how you can be in to win a $50 Rebel Sport Voucher for you & a friend!]

The only thing you will need for this workout is yourself, a mat or towel to perform the exercises on and an interval timer app on your smart phone. If you don’t have a smart phone just keep an eye on a clock which has a second-hand on it.

We are going to be completing this 15 Minute Booty Blasting Workout in a Tabata format. A Tabata is simply four minutes of exercise broken down into 8 segments of 20 seconds each. You work for 20 seconds then rest for 10 seconds and then work for another 20 seconds on a second exercise and then have another 10 seconds rest and repeat this cycle until you have completed a total of 8 work sections or a total of each exercise completed four times.

To begin set your interval timer to 8 intervals of 20 seconds and 8 intervals of 10 seconds alternating. You will have one minute rest in between each 4 minute round and we will be doing three full rounds of different tabatas. So you will have Tabata 1, 1 minute rest, Tabata 2, 1 Minute Rest, Tabata 3, Recover – which brings us to a total of 14 minutes but a 15 Minute Booty Blasting Workout sounded better than 14 minutes 😉

I’ve created gif’s of each of the exercise solely because I find gif’s hilarious and hoped that you might get a little giggle out of them while also getting a feel for how to perform each of the exercises! Because gif’s are so funny it makes me less self-conscious of the fact that I am in the images which is nice 😉

Speaking of being self-conscious, when I used to go to a commercial gym I was always quite conscious of performing any glute exercises but even more so when I had my period as I always felt as though traditional pads were bunching, which combined with gym tights is just not a pretty look. I often wished that someone would design an ultrathin product that was designed specifically for sport and exercise for this reason.

I was always worried that they won’t move with my body and you will either be able to see them through my tights, or even worse – leakage! Lucky for us females U by Kotex® Sport Ultrathins have been created to solve this exact problem, the first ultrathin pad designed specifically for sport! The super-absorbent flexfit core moulds with your body, providing protection against leaks during the most vigorous of exercise. You can get a free sample of the new U by Kotex® Sport Ultrathins here

Let’s get into the Workout to give you a Beyoncé Booty in no time (okay in 15 minutes per session!)

Tabata Round 1

Heel Lifts Right Hand Side, Leg Raises Right Hand Side, Heel Lifts Left Hand Side, Leg Raises Left Hand Side – Repeat * 2

// Heel Lifts
Begin down on a mat (or the carpet) on all fours, simply lift one heel up towards the roof as high as you can and then return down to the ground. Repeat with that same leg until the timer goes off.

// Leg Raises
Lie down on one side and lift your leg and high as you can towards the roof and then return back to rest on the top of your other leg, repeat.

Tabata Round 2

Pulse Squats, Sumo Squats * 4 rounds of each alternating between the exercises. 

// Pulse Squats
Start in the standing position and then squat down as low as you can comfortably, then bring yourself up about halfway to the standing point and then squat back down to your lowest point and then bring yourself back up to standing.

// Sumo Squats
Take a wide stance, as wide as you can go without feeling as though you are about to snap in two. Squat down from this position, note that you will likely not be able to go as deep as normal and then stand back up. Repeat.

Tabata Round 3

Curtsey Lunges Right Hand Side, Glute Bridges, Curtsey Lunges Left Hand Side, Glute Bridges – Repeat * 2

// Curtsey Lunges
Start standing with your feet about shoulder distance apart, pretend as though you are about to curtsey taking one foot slightly behind and to the side of your other one and lunge down slightly. Returning to the standing position and repeat on the same leg.

// Glute Bridges
Start lying down with your feet flat on the ground, squeeze your bum and then slowly lift your hips off the ground until you have a nice straight line from your knees down to your belly, slowly lower back down to the ground (still squeezing the glutes) and repeat.

****WIN ****

Thanks to the U by Kotex® brand we have two $50 Rebel Sport Vouchers to giveaway to one lucky winner (1 for you & 1 for a friend!)  simply comment below with which exercise you would like to try and let us know your friends name…

Closes 5pm 11th November. THIS COMPETITION IS NOW CLOSED!

This post was brought to you by U by Kotex® Brand, all content and opinions are my own. Don’t forget to get your free sample of the new U by Kotex® Sport Ultrathins here!

If you liked this post you may also like my post on how to maximize post workout recovery and therefore not feel so sore after working out HERE!