This is a transcript of a 20-21 minute booty workout video. The instructor guides viewers through various exercises, including:
1. Glute activation with a resistance band
2. Squats with a 10 kg dumbbell (or alternative weights)
3. Sumo squats
4. Deadlifts
5. Squat pulses
6. Side leg lifts
7. Step deadlifts
8. Glute bridges
The workout includes a mix of traditional exercises and pulses (quick, small movements) to target the glutes and legs. The instructor provides guidance on proper form, breathing, and engagement of the glutes throughout the exercises. The workout concludes with a one-minute hold of a wide-stance glute bridge to finish off the routine.
Here are the key facts extracted from the text:
1. The workout is a booty training session using weights and a resistance band.
2. A 10-kilogram dumbbell is used for the workout.
3. If no dumbbells are available, a bag filled with heavy grains or other objects can be used as a substitute.
4. A resistance band is not required for the workout.
5. A towel is needed to make the dumbbell softer on the hips.
6. The workout starts with a short glute activation using the booty band.
7. The first exercise is a glute bridge.
8. The workout includes squats, sumo squats, and jump squats.
9. A break is taken after 30 seconds of exercise.
10. The workout includes deadlifts and a squat-deadlift combination.
11. A booty band is used for fire hydrant and side leg lift exercises.
12. The workout includes step deadlifts and a dump squat.
13. A towel is used to cushion the weight on the hips during a group bridge burnout exercise.
14. The final exercise is a wide glute bridge pulse and hold.
15. The workout ends with a one-minute hold of the wide glute bridge position.