This is a 50-minute booty workout video. It includes 22 exercises, each lasting 30-40 seconds with 10-20 seconds of rest in between. The exercises are:
1. Squat side kicks
2. Pulsing squats
3. Lunges with kickbacks
4. Single-leg deadlifts
5. Lateral lunges
6. Side clamps
7. Single-leg hip thrusts
8. Rainbow leg lifts
9. Glute bridge abductions
10. Glute bridges
11. Kickback variations
12. Donkey kicks with pulses
13. Squat and hops
14. Squat pulses
Some exercises can be modified to make them more challenging by using resistance bands or dumbbells. Throughout the workout, the instructor emphasizes proper form, engaging the glutes and core, and taking breaks when needed.
Here are the key facts from the text:
1. The workout is 50 minutes long.
2. No equipment is necessary for the workout, but resistance bands or dumbbells can be used to make it more challenging.
3. The workout is part of the "20-21 to Reach Right" challenge.
4. The full free schedule and daily recipes are available on the instructor's website.
5. The workout consists of 22 exercises with 30-40 seconds of work and 10-20 seconds of rest.
6. The exercises include squat side kicks, pulsing squats, lunges with kickbacks, single-leg deadlifts, lateral lunges, side clamps, single-leg hip thrusts, leg raises, glute bridges with abduction, glute bridges, and kickback variations.
7. Rest periods are given after certain exercises, ranging from 10-20 seconds.
8. The workout can be done without equipment, but resistance bands and dumbbells can be used for added challenge.
9. Proper form and engagement of the glutes, legs, and core are emphasized throughout the workout.
10. The workout is designed to work the glutes, especially the outer part of the glutes.
11. The final exercise is a squat pulse.
12. The instructor encourages viewers to share their progress on social media and to focus on their own fitness journey.