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40 Minute Butt Builder Workout | STF 2023 – Day 32

This epic glutes workout will not disappoint! Warm up, get to work, and cool down in a way that can truly grow your strong glutes. I’ll takes you through all the movement patterns and exercises that target the glutes the best!

We will work for 3 rounds of each exercise for 40 seconds with 20 seconds of rest between each round. We will be operating in super sets so we will complete all 3 working sets for each exercise before we move on to the next exercise. I want you to use 75-85% of your max weights for exercises and I want you to try and increase your weight or resistance at least once if you can. I will use my bench for split squats, glute bridges, and bench hypers so pull yours out if you have one! I also use my glute resistance bands for our warm up circuit, glute bridges, bench hypers, and fire hydrants.

The Exercises:
1. Squat/squat walk/ kickbacks
2. Back Squat
3. Kettlebell Swing
4. Single Leg Staggered RDL from the floor
5. Curtsy Lunge
6. Split Squat Right
7. Split Squat Left
8. Glute Bridges
9. Fire Hydrants/Side Planks

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LEGAL DISCLAIMER: All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual’s specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.

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15 Replies to “40 Minute Butt Builder Workout | STF 2023 – Day 32”

  3. Best leg workout so far! I needed this! And feeling strong after a month of Summertime Fine and gradual progression. ????Love this channel AND Sydney. Been following off and one for years but I committed May1 to this series and won't give up. Life CHANGING!

  4. Gosh!!! I can't believe I did it all! Sydney u have made me so much better. I find myself buying weights and excited wn it's delivered. I used to struggle with 15 and 20 now I'm at 25-30. I used to go to the gym but did only cardio; now I workout at home n lift like I hv never. I am 203lbs but my body looks good n I feel good! Thank you!❤

  6. Every Day prettiest than yesterday. Amazing workout!! Thanks a lot.. ????

  7. I’d love some tutorials on the barbell! I’ve watched many but when you connect well with a trainer it can click a little better. I love using the barbell and think Sydney could inspire women who are intimidated by it to consider it as a really great option. ESP now that fitness equipment is more available and cheaper (and so many are selling off their quarantine fitness purchases!).

  8. Loved this workout. Personally had so many things going on and on my mind but still crushed this workout. Think I may start those split squats at the 20 pound dumbbell next time and get to 30 for the 3rd set by the end of this tier. So many amazing goals I have for myself. Thanks Sydney for helping me push myself ..

  11. I thought last week's glute training was hard. Chhhiiillle…this was a BURNA!!! ???????? I love working one leg at a time as it let's me know which leg is weaker and I'm able to focus on making it stronger. Epsom salt bath tonight is already on the books. Got to soak this booty, lol! ????

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