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BOOTY PUMP in 14 Days (grow your butt) | 10 minute Home Workout


This booty home workout is your 10 minute lift, build, round, pump, butt workout. You best believe all you need is 10 minutes. If you have it, grab a resistance band, if not, don’t worry. Trust me, you are still going to feel an incredible burn. Let me know how you get on in the comments down below. I want you to do this for 14 days, and you can get incredible results like these ladies just here. The home workout results are amazing. Tag me in your Instagram or TikTok, for a chance to be featured just here. I just want to take a moment to say, I am so proud of you girls.

You are absolutely smashing it physically and mentally. I know you are feeling amazing and I am so, so proud of you. Down some pre-workout, girls, as you know, I use Optimum Nutrition, pink lemonade Let’s get started. (timer beeping) (upbeat music) Coming nice and low and we’re going to pump out. Pump, pump, pump, pump. Of course, if you don’t have a band, no worries.

But with the lead band, the burn is going to be unreal. Find that beat and push it. (upbeat music) 10 seconds. Good, weight back through the heels. Chest open, pull that core inside. Three, two, one now walk. (upbeat music).

Keep those knees wide. Weight back through the heels, chest open, feel that beat. (upbeat music) Good work. Into back lunges now. Take that leg back. It’s one, two. (upbeat music) (alarm beeping) Good.

Straight onto that other side. Feel that beat. Good. (upbeat music) (alarm beeping) Down on to the floor now. We’re going with our first bridge. I want the feel together, knees apart,.

Front pump. Up, up. (upbeat music) Again, really squeeze that booty. The drop is coming. (alarm beeping) In four, in three. Okay, feet shoulder distance apart. Open, close, down, up.

(upbeat music) (alarm beeping) Squeeze that booty 100% of its maximum. Hold and squeeze. Come on you guys, feel that burn. Squeeze it, squeeze it, squeeze it. (upbeat music) A little bit higher. Come on, squeeze that butt.

Core tight. (upbeat music) (alarm beeping) Good, now fast push outs. Let’s go. Out, out, out, out. Really squeeze that thigh, okay? Come on, turn on those booty muscles. (upbeat music).

The last bridge exercise. I want you to hook the right ankle over the left knee. Down, squeeze. (upbeat music) (alarm beeping) Good. Changing legs. Let’s go. It’s down, squeeze. Really squeeze that booty, come on, core tight.

(upbeat music) (alarm beeping) Good. Turning onto our sides now. I want you down onto your forearm. You’re going to life the upper leg away from the underneath. Pump, lower. Lift, pump, lower. (upbeat music) Hold it up.

And pump it, let’s go. Pump, pump, pump. Good work. Come on, really use that outer booty. Use that strength. Push against that band if you have it on. And higher. (upbeat music) (alarm beeping).

All the way down. I’m going to get you to take the knee forward. As you drive it back, you flex the foot, okay? So forward, push. (upbeat music) Hold it. Hold and squeeze that booty. Hold it strong. Good work, you guys.

Come on, hold really strong. In five. In three, in two, in one, pump it up, let’s go. (upbeat music) (alarm beeping) Good, we’ve got to even you out. Straight on to that other side. Go back into that clam.

Up, pump, lower, let’s go. (upbeat music) One more. Good work. Now hold it. And pump, let’s go. Pump, pump, pump. (woman cheers) Feel that booty burn. (upbeat music) Halfway.

Just a few exercises left. You got this in the bag, come on. 10 seconds. (upbeat music) Okay, down we come. Do it forward and drive back. Get that heel. (upbeat music).

(alarm beeping) Good. Now hold it, flex that foot. Hold with a nice, tight, strong booty. Turn on those butt muscles, core tight. Hold, hold, hold. Core, five. Two, one, now pump. Let’s go, up. (upbeat music) Okay, we are finishing up. On all fours.

Donkey kick. Flex that foot. Up, pump, slow. Up, pump, slow. Good, now hold it up. Fast pumps, let’s go. Up, up, squeeze that booty. (woman cheers) Straight onto that other side. Up, pump, slow, let’s go.

Up, pump, slow. (upbeat music) Good. Now fast. Pump, pump. Squeeze that booty. Come on. Nearly there. Five, four, three, two, one. And you are done. You smashed it familia!.

Please don’t forget to smash that thumbs up button. Also hit subscribe and let me know how you get on in the comments down below. Reading your comments in amazing because I see how the threads develop and you’re encouraging each other, motivating each other, we really are the most incredible online familia. So I just want to say I’m so proud of you.

I love you very much and thank you for being part of this incredible journey. You are smashing it. Love you. See you tomorrow for another home workout. (upbeat music)
Lilly Sabri

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