Home Workout # 13: Nothing But BUTT!

Home Workout # 13: Nothing But BUTT!


One of YOU wrote to me on my Facebook Fitness Page with a special request: a lower body workout!

This is a 20-minute total body metabolic workout with emphasis on strengthening your GLUTES. Metabolic training is an effective and time-efficient way to get leaner and stronger. We've already established in previous posts why steady state cardio is a BIG NO! If you need a refresher, I strongly recommend you read My Exercise Philosophy.

Please note that I performed a 10-minute sprinting session and this 20-minute INTENSE glute workout today. I finished with 10 minutes of stretching and foam rolling (for injury prevention). And that folks, is my time-saving strategy for getting LEAN & STRONG and preventing injuries.

  • Today, I sprinted on the treadmill for 30 seconds at 9 mph, followed by 10 sec of rest (I stood on the side panels). I repeated this pattern for 10 minutes.
  • Sometimes I use the treadmill and sometimes I use my jump rope. You can click here to do my 10-minute jump rope drills workout.
  • If you don't have a jump rope or a treadmill, you can always do intense burpees or star jumps.

home workout #13 nothing but butt

Don't Be So Hard On Yourself

Notice I don't look like I'm ready to get on stage. I don't have a spray tan, my hair is a mess and I'm 5 pounds heavier than when I make appearances. But I'm still a lovely person. An extra 5 pounds doesn't make me "less fit" or "less credible", nor does it make me love myself any less. I'm a 35 year old dentist. I exercise because it's cathartic and it keeps me healthy, not because I want to look like somebody else. I understand that true beauty is something you cannot even see in a mirror. I'll be hot damned if I'm going to let 5 pounds define my daily self-perception. I prefer to let my positive interactions with others define me as a person. Remember: Life is short. Beauty is ephemeral. Life is about the people you meet, not about the amount of water you are holding under your skin or the size of your fat cells. Make an effort to make other people feel good because this will make you feel better than a 5 pound fat loss could ever make you feel.

Always a Must!

Drink your BCAAs!

Stay hydrated with water.

  • I like to add BCAAs. Click here to read why.

Equipment Required:

  1. Gymboss Interval Timer
  2. A laptop, smart phone, or tablet (to play this workout video)
  3. Shock-absorbing surface, such as interlocking floor mats.
  4. Dumbbells: I used 12 pound dumbbells
  5. Kettlebell: I used  25 pound kettlebells
  6. Sandbag: I filled mine with 40 pounds of sand
  7. Stability Ball
  8. Bench or chair

Video Workout:

Set your gymboss timer for: 30 seconds WORK, 10 seconds REST. This circuit consists of 10 different exercises. Perform the circuit 3 times, which takes ~20 minutes.

  1. Sumo Squats (Range Game) - I used a 40 pound sandbag
  2. Alternating Step Ups - I used 12 lb dumbbells
  3. Squat with Alternating Leg Abduction - I used a 25 lb kettlebell
  4. Side Lunges - I used 12 lb dumbbells
  5. Dead Lifts - I used two 25 lb kettlebells
  6. Ball Hamstring Curls
  7. Reverse Lunges - I used 12 lb dumbbells
  8. Four Squat Jumps into Four Squats and repeat.
  9. Bridges off Ball
  10. Leg Extension (Froggies) off Ball.

Do the workout with me! Just click on this video.


Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!


  1. Love this butt workout! How many times a week should I do it? I want my butt muscles to grow and look like yours!

    • try to mix up the workouts on my sites …don’t do the same one over and over during the week. I train my rear about 2x/week

  2. Sara, you certainly carry an extra 5 pounds very well. You look amazing!

  3. love your workouts, recipes 🙂 thank you for sharing

  4. Burn baby burn! I am doing the workouts just before I go to bed and the after burn is amazing, it goes on all thru the night to my afternoon meal! The fat is melting off… Thanks SARA!

  5. P.s. that clock is like a drill sergeant LOL.


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