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5 Min Booty Workout 2-day split

Are you a woman who dreams of rocking a well-rounded and sculpted booty? You're not alone! Many women today are embracing fitness goals that include building a stronger, curvier backside.


If you're looking to enhance your curves and boost your confidence, we've got you covered with this quick guide to building your booty.


Day 1: Booty Bands

Exercise 1: Banded Squats (1 minute)

  • Place a booty band just above your knees.

  • Stand with your feet shoulder-width apart.

  • Bend your knees and lower into a squat position while keeping tension on the band.

  • Push through your heels to stand back up, maintaining the band tension throughout the movement.

  • Repeat for 1 minute.

Exercise 2: Banded Glute Bridge (1 minute)

  • Lie on your back with your knees bent, feet flat on the floor, and a booty band just above your knees.

  • Place your arms by your sides.

  • Engage your glutes and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.

  • Squeeze your glutes at the top and hold for a second before slowly lowering back down.

  • Repeat for 1 minute.

Exercise 3: Banded Side Steps (1 minute)

  • Stand with your feet hip-width apart and a booty band just above your knees.

  • Take a step to the side with your right foot, followed by your left foot, while maintaining tension on the band.

  • Continue stepping sideways, alternating between right and left, for 1 minute.

Exercise 4: Banded Clamshells (1 minute)

  • Lie on your side with your legs stacked and a booty band just above your knees.

  • Bend your knees to a 45-degree angle and keep your feet together.

  • Open your top knee while keeping your feet together, using the resistance from the band.

  • Slowly return to the starting position.

  • Repeat for 30 seconds on each side.

Exercise 5: Banded Fire Hydrants (1 minute)

  • Start on all fours with your hands directly under your shoulders and a booty band just above your knees.

  • Keeping your knee bent, lift your right leg out to the side while keeping tension on the band.

  • Lower your leg back down and repeat on the other side.

  • Continue alternating sides for 1 minute.



Day 2: Dumbbells

Exercise 1: Dumbbell Sumo Squats (1 minute)

  • Hold a dumbbell with both hands vertically in front of your chest.

  • Stand with your feet wider than shoulder-width apart and toes pointed slightly outward.

  • Lower your body into a squat, keeping your chest up and knees in line with your toes.

  • Push through your heels to stand back up.

  • Repeat for 1 minute.

Exercise 2: Dumbbell Romanian Deadlifts (1 minute)

  • Hold a dumbbell in each hand with an overhand grip, palms facing your body.

  • Stand with your feet hip-width apart and knees slightly bent.

  • Hinge at your hips, keeping your back flat, and lower the dumbbells towards the floor while maintaining a slight bend in your knees.

  • Squeeze your glutes and hamstrings to return to the starting position.

  • Repeat for 1 minute.

Exercise 3: Dumbbell Hip Thrusts (1 minute)

  • Sit on the ground with your upper back against a bench or sturdy surface, holding a dumbbell across your hips.

  • Plant your feet flat on the floor, hip-width apart.

  • Press through your heels and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.

  • Squeeze your glutes at the top and hold for a second before slowly lowering back down.

  • Repeat for 1 minute.

Exercise 4: Dumbbell Walking Lunges (1 minute)

  • Hold a dumbbell in each hand, allowing your arms to hang by your sides.

  • Take a step forward with your right foot, lowering your body into a lunge position, with both knees at 90-degree angles.

  • Push through your front heel to stand back up and bring your back foot forward to take the next step into a lunge.

  • Continue alternating legs and walking forward for 1 minute.

Exercise 5: Dumbbell Glute Bridge (1 minute)

  • Lie on your back with your knees bent, feet flat on the floor, and hold a dumbbell on your hips.

  • Place your arms by your sides.

  • Engage your glutes and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.

  • Squeeze your glutes at the top and hold for a second before slowly lowering back down.

  • Repeat for 1 minute.

Remember to choose dumbbell weights that challenge you but still allow you to maintain proper form throughout the exercise. Perform each exercise for 1 minute with minimal rest between exercises. If you complete the circuit within 5 minutes, you can repeat it for an additional round to extend the workout.

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