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All right. For this at-home 4 minute butt workout, we're going to be doing
hip thrusts. And if you don't know how to do hip thrusts, go to
downloads.com/hip to see how to do hip thrusts. Okay. Let's get ready. Get
your chair and place it securely against the wall like this, and get
yourself set up like this. Okay. When I say go, we're going to start doing
hip thrusts, and we're going to hold and squeeze at the top of each rep for
5 seconds. All right. We're going to start in 5 seconds. Get ready.
5,4,3,2,1.
Go. All right. Come on. Squeeze that butt. Make it a tight fist. Squeeze
it. Squeeze it. Come back down, right back up. The whole time, I want you
to pretend that your butt is like a fist and you want to squeeze that fist
tight. Squeeze it hard. Come on, tighten it up. Tight butt. Come back up.
All right. Squeeze it. Squeeze it, working that butt. It's just a short 4-
minute butt workout. Don't quit. All right, go back down. Come back up.
Squeeze, squeeze, come on. Make that tight fist, come on, squeeze it tight.
Go back down, come back up. Come on, squeeze that butt.
Your butt should be so hard right now, it should be real hard. Rock hard
butt. Go down, come back up. All right. Squeeze, squeeze it, squeeze it
tight. Come on. Tighten it up. Come on. 5 seconds. Go back down, come back
up. Come on, we're almost finished. Come on. Squeeze it. Keep squeezing it.
Keep squeezing it. Go back down, go back down right now. All right. Come
back up. Squeeze it again. And look, if this is too easy for you, use some
extra weight. Come on, challenge yourself. Go back down, come back up.
Momma, let's make that fist. Always make that fist with your butt. Always
squeeze it, squeeze, squeeze, go back down. Right back up. Is this the last
one? I don't know. Squeeze. Stay in there with me, hang in there. Come on,
keep squeezing, keep working. Go back down. All right, I lied to you.
This is the last one. Come on, squeeze. Squeeze it tight. Make a tight fist
with your butt. Come on, squeeze, it's the last one. All right, come back
down. All right, now 1 leg. Come on, 10 of these. 1, keep going. Keep
going. Just 10 of these. Come on. Keep going. If it's too hard, use both of
your legs. Come on, keep going. Keep going. If you can only do 5, that's
Okay. But we're going to do 10. If you can do more than 10, go ahead. Do
that, but hang in there. Don't you quit. It's just a 4 minute workout. Come
on, don't stop. Come on, don't stop. Come on, 3 more. Come on, hang in
there. 1 leg, come on, keep going. Push yourself. Working that butt. Don't
you ever quit. Think about how nice you're going to look. All right, going
back to 2 legs again. Come on, come down, come back up. Squeeze, make that
fist. Hold it. This workout is halfway over. Don't you give up, you've made
it this far, you might as well just finish it out.
Come back up, squeeze it, make a tight fist. Remember your butt is a fist.
Squeeze that fist. Come back up. Hold it, squeeze it tight. Squeeze,
squeeze. Come on, come back down, go back up. I don't want you to quit. I
don't want you to quit. If 5 seconds is too long, squeeze for 3 seconds,
but don't you quit. Come down, come back up. Come on, this workout is
almost over. Keep squeezing. Keep on squeezing. All right, go down, come
back up. See, look, you only have about 4 more left. Just 4 more left. Come
on. Hang in there. Don't you even think about quitting. Go down, come back
up. If you're thinking about quitting, just think about how nice your
butt's going to look. Think about those curves you're going to get. Think
about that hourglass figure you're going to have. Go back down, come back
up. Come on, give it all you've got for 5 seconds. Keep that fist squeezed
tight for 5 second. That butt's got to be squeezed. Come down, come up,
just don't go up there and stay. Go up there and squeeze. If you go there
and stay, you're not doing nothing. If you go and squeeze, you'll get that
butt you want.
All right, come back up. Squeeze. Is this the last one? Am I going to lie
to you again? I don't know but hang in there. Come on, squeeze Come back
down. Yup, I lied again. Come back up, squeeze it, squeeze it. Come on,
this is the last one. I'm not lying this time. Go back down, all right. 1
leg. Come on, doing 10 of these 1 leg, come on, just 10 of these. Come on,
hang in there. I know it's tough. Come on, working that butt. Come on,
don't give up. After 10, it'd be over. Come on, 5 more, 5 more then it'll
be over. Don't you give up. Don't give up. This is the last 5. Come on. 3
more. Come on, 2 more. Come on, you can make these last, come on now. Come
on, give it all you got. 1 more. 1 more, it'll be over. 1 more. 1 more.
There you go, good job. That's a 4 minute butt workout. Good job.