A quick booty workout to get in shape for Summer

It´s been a long, long time since I posted a workout on this blog. It´s also been a long time since I created my own workouts. But this vacation in France I had some time and I wanted a quick butt kicker, literally, before I went out to eat, so I came up with this combo. I hope you will enjoy it as much as I did! Trust me, I felt the burn! Happy sweating!

I am no professional trainer, yet.. therefore consult a professional or your doctor before attempting any program or workout. You´re doing this at your own risk. Listen to your body and stop when you are feeling dizzy or sick. Btw. feeling your muscles burning is something different;-) 

For this workout you won´t need any equipment, you can literally do it anywhere. Just make sure to stay hydrated, drinking water if you need to. If you´re more advanced and want a challenge, add ankle weights or/ and a dumbell when standing. Do what you feel comfortable with. Now let´s get to it!

summer butt booty workout lift tone strengthen scuplt.jpg

This will take about 10-15 minutes. So: no excuses! All you ladies out there, this is for you! But if you´re feeling good today, guys, give this a try as well!

If you don´t know what a squat is, please go look it up and go easy with the workout. The rest of those reading: I think you know what a squat and a lunge is. For the rest of the exercises I have a few photos and explanations for you.


The kneeling kickback.
You can also lower down on your elbows, if you like. But do try to stay up. 

Lower your leg to the ground, touch the mat with your toes and kick up as high as you can, not arching your back , instead squeezing your abs!

heel kick butt workout.jpg

A kneeling bent-leg kickback is the same as a kickback only you bend your leg, so you have a 90 degree angle between your legs. Don´t forget the 10 pulses per leg!

The kneeling heel kick. 

It´s almost the same movement as the kneeling kickback, only you touch your tow outside your mat, when lowering it and you kick straight up from there.

The fire hydrant.

I call this the peeing dog…psst! What you do is you raise and lower your bent leg in a slow motion, going as far up as you possibly can.

Did you try it? I really want to know! Comment, please! Also tell me, what you do to stay in shape, or to get in shape this summer?

Just a quick note: In my opinion being fit is a lifestyle, that includes staying fit in the winter. I get that many people have more motivation to workout for summer, when less clothes are worn, and I think that is totally fine. Find your motivation. Do your thing and most importantly, do it with passion! Love what you do. That´s the essence of it all!

Let´s rock this year! We got this!


Follow me on Instagram to stay updated on my ramblings, food choices and workouts:-)

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Hey there beautiful people of the internet! I am a young student studying Biochemistry in Germany and blogging as I travel the world in my free time. I have a passion for all things travel, fitness, books and getting to know the lives of people from all over the world. I blog mostly about my travels, honestly and openly sharing my experiences. Sometimes I sprinkle a little bit of Fitness content in there as well, as I am also a certified personal trainer. So come join me in the ride that is this weird and crazy thing called life. I'm happy to have you here :) XO Little Sunshine

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