📌 How to Use This Program
The That Booty Thangin’ Program is designed to be flexible and enhance your glute growth no matter your fitness level. Whether you’re a beginner, intermediate, or advanced, you’ll find the right way to add these 10-minute booty workouts to your routine for maximum results.
🔥 When to Add These Workouts
You can use the workouts in several ways depending on your fitness level, schedule, and how much extra booty work you want to include.
👶🏾 Beginner (2-3x per week)
- Add one workout at the end of a lower-body day for extra glute activation.
- Do one standalone session on a rest day to gently build strength.
- Example Weekly Plan:
- Monday: Booty Activation & Lift (after your lower-body workout)
- Wednesday: Underbooty Round & Tighten (standalone)
- Saturday: The Side Booty Snatcher (after your lower-body workout)
💪🏾 Intermediate (3-5x per week)
- Add one workout at the end of every lower-body session to push glute growth.
- Stack two workouts back-to-back on a booty-focused day for maximum results.
- Example Weekly Plan:
- Monday: Booty Activation & Lift (before lower-body session) + Booty Burnout & Pump (finisher)
- Wednesday: Underbooty Round & Tighten (standalone)
- Friday: Heavy Hitter – Strength & Sculpt (after lower-body session)
- Sunday: The Booty Stretch & Recovery Flow
🔥 Advanced (5-6x per week for MAX Growth & Lift)
- Treat this as a full booty-building program with extra emphasis on glute growth.
- Stack multiple workouts per session to increase intensity & volume.
- Focus on progressive overload (adding weight over time) for max booty gains.
- Example Weekly Plan:
- Monday: Booty Activation & Lift (before workout) + Underbooty Round & Tighten (finisher)
- Tuesday: Side Booty Snatcher (standalone)
- Thursday: Booty Burnout & Pump + Heavy Hitter – Strength & Sculpt
- Saturday: The Booty Stretch & Recovery Flow
🔥 How to Modify for Different Fitness Levels
✅ Beginners:
✔ Perform exercises without weights to master form first.
✔ Slow down movements to focus on mind-muscle connection.
✔ Reduce the number of reps if needed—quality over quantity!
✅ Intermediate:
✔ Use light to moderate weights (dumbbells or bands) to increase resistance.
✔ Add tempo training (slow down on the lowering phase) to increase glute activation.
✔ Increase reps gradually—challenge yourself but stay in control.
✅ Advanced:
✔ Use heavy weights or resistance bands to add progressive overload.
✔ Increase reps and sets to push the glutes to fatigue.
✔ Superset workouts by stacking two routines for MAXIMUM burn.
🔥 Equipment Recommendations
✅ No Equipment? No Problem!
All workouts can be done bodyweight-only and still give results.
✅ Want Faster Gains? Try These:
- Booty Bands (Resistance Bands) – Helps activate the glutes and increase tension for better growth.
- Dumbbells (Optional) – Great for adding progressive overload to hip thrusts, squats, and lunges.
- Ankle Weights – Perfect for extra resistance on kickbacks, side lifts, and glute bridges.
- Step or Bench – Useful for step-ups and Bulgarian split squats to get deeper glute activation.
📌 Final Tips for Success
💡 Form is Everything – Always focus on squeezing the glutes during movements for best results.
💡 Progressive Overload is Key – If it starts to feel easy, increase resistance, reps, or time under tension.
💡 Rest & Recovery Matter – Let your glutes recover properly with stretching & mobility work.
💡 Take Progress Pics – Your booty transformation is happening—even if you don’t see it right away!