No Weight Booty Burner

No Weight Booty Burner

It’s the best day of the week … #WorkoutWednesday!

Tone your glutes with MMA fighter Rachel Cummins’ quick, no equipment, at-home booty burner.


Equipment Needed: None
Estimated Time: 15 Minutes
20 reps, 5 sets for each exercise. Take a 30 second break between each.

1. Bridge Ups

  1. Lie down with your back flat on the ground, your knees bent, and your feet flat under your knees.
  2. Push down into your heels and drive your hips up to the sky, while keeping your back flat on the ground.

2. One-Legged Bridge Ups

  1. Start with your left foot placed flat on the ground, and your right leg bent, so your foot is hanging by your knee.
  2. sing your arms to balance, slowly drive your right leg back, while your arms go down to the ground.
  3. Using your left leg to balance, bring your body and right leg back into starting position.
  4. Repeat on other side.

3. Kickbacks & Fire Hydrants

  1. Start on all fours, making sure your wrists are aligned with your shoulders, as well as your knees under your hips.
  2. Keeping your back straight, extend your leg back until your thigh is parallel to the floor.
  3. Bring your knee back down into starting position.
  4. Lock your elbows and raise your leg out to the side until it becomes parallel with your hips.
  5. Bring your leg back down into starting position and repeat on the other side.

4. Pulse Squats

  1. With your legs hip-width apart, perform a squat like you normally would.
  2. Rather than coming back up to the starting position, pulse your body up and down, holding that low squat, for three counts.
  3. Rise back into starting position and repeat.

5. Jump Squats

  1. Starting with your feet shoulder-width apart, perform a squat like you normally would.
  2. Once your body is as low as you can go, jump up as high as you can.
  3. When you land, lower yourself immediately back into squat position and repeat.


Recommended Equipment: KoreSurge
Estimated Time: 5 Minutes
Using KoreSurge’s localized vibration therapy to massage your glutes and lower body for 5 - 10 minutes post-workout can make a huge difference in your recovery process. Focusing on rolling out your lower body will release any tension or stiffness, helping your muscles heal and grow.