20-Minute Booty Builder

Step onto the bench with one foot, lifting the opposite knee and squeezing the glutes. Alternate sides for 50 seconds with 20 seconds rest. Focus on proper form to avoid injury. See demo video: [link to demo].

Hold a dumbbell and step up onto the bench, alternating which side you lead with. Stay low and drive from the hips. 50 seconds on, 20 seconds rest. See demo video: [link to demo].

Hold a dumbbell and perform a wide squat, a narrow squat, and a kick to the side, all on one side. Then switch sides. 50 seconds on, 20 seconds rest. See demo video: [link to demo].

High impact: Straddle jumps over the bench. Low impact: Straddle squats. 50 seconds on, 20 seconds rest. See demo video: [link to demo].

Holding the dumbbell, cross down over, across behind, and hop over the bench. Stay low and drive hips back. 50 seconds on, 20 seconds rest. See demo video: [link to demo].

One leg up on the bench, drop down into a reverse lunge, lifting up. Control the descent. Put weight in the front heel. 50 seconds on, 20 seconds rest. See demo video: [link to demo].

Kneel on a mat or towel, hold a dumbbell on the thigh, and lift and lower the leg to work the side booty. Switch sides after 50 seconds, 20 seconds rest. See demo video: [link to demo].

Lay upper back on the bench, head resting on the bench. Optional: hold weight on hips. Perform thrusters. 50 seconds on, 20 seconds rest. See demo video: [link to demo].

Feet up on the bench, perform heel bridges with two pulses out, out, in, and down. 50 seconds on, 20 seconds rest. See demo video: [link to demo].

One leg straight up in the air, other foot flat. Perform single leg bridges. Switch sides after 50 seconds, 20 seconds rest. See demo video: [link to demo].

Lying on tummy on the bench, squeeze inner thighs, knees, and feet together. Bring it down and up just a hamstring curl. 50 seconds on, 20 seconds rest. See demo video: [link to demo].

Lying on stomach on bench, heels angled together, lift from the glutes. Don't rush. 50 seconds on, 20 seconds rest. See demo video: [link to demo].

Sit to the side of the bench, cross one leg over, and stretch it out. Switch sides. Then, two deep breaths. Hold each stretch for 30 seconds. Share your progress with a friend!