I‘m all about the booty & embracing the gorgeous curves us girls were blessed with!

So in saying that, I want to share my best booty workout with you…

The 1st workout is for the gym bunnies & the 2nd is for all of you who don’t have time for the gym & prefer working out at home.

Both will give that booty the workout it needs!


Gym based workout:


  1. Squats on smith machine:

3 sets of 30 reps:

10 normal, 10 wide, 10 narrow = 30 total


  1. Leg Press:

3 sets of 15 reps


  1. Single Legged Leg Press:

1 min each leg x 1 set each


  1. Split Squats with dumbbell in each hand:

3 sets of 15 reps each leg


  1. One Legged Cable Kick Backs:

3 sets of 15 reps each leg



Home-based workout:


  1. Body weight squats:

4 sets of 15 reps


  1. Jumping squats:

4 sets of 15 reps


  1. Glute Bridge (Hip Thrusts):

4 sets of 15 reps


  1. Split Squats:

3 sets of 15 reps each leg


  1. Step ups:

3 sets of 15 reps each leg


Be creative when doing your home-based workout. If you feel that you need to add weight to your exercises, grab things around the house that are easy to hold and that add the weight you need to make it more challenging. For example: Full protein bottles, canned food, bags of flour or rice. There are so many things you will be able to find if you just get your creative juices flowing! Alternatively, I would always suggest investing in some dumbbells for home. You’ll end up using them more than you think!


Please let me know how you enjoyed your workout so that I can post more workouts for you to follow more regularly!

If you are wanting a fully tailored exercise program to suit your needs & goals, email me on amy@ajf.fitness & we can start your journey to fitness today!!


Hugs & Healthy Regards,