Instead of making vague resolutions like “lose weight” and “get a better body,” be specific, and make 2017 the year of the rear with this gluteus-maximizing workout plan, the #CosmoButtChallenge.
Five days a week, spend eight minutes doing a five-move routine, designed by certified personal fitness trainer and Instagram star Angelica Gonzalez (@AngelicaKathleen), who knows a thing or two about rounding out the booty:
In the program outlined below, you’ll perform 15 reps of each move on each side and complete the entire circuit as many times as you can in eight minutes, resting up to 30 seconds between sets.
1. Weighted Squat With Triple Pulse
How to do it: With the end of one dumbbell in each hand, the other end balanced on your shoulder, stand with feet shoulders-width apart. Bend knees, lowering butt until thighs are parallel to the floor. Pulse up a few inches, then return to your lowest position three times. Then extend your legs to return to start, squeezing glutes at the top. That’s one rep.
2. Weighted Side Lunge to Knee Raise
How to do it: With the end of one dumbbell in each hand, the other end balanced on your shoulder, take a large step out to the side with your left foot. This is your starting position. Keeping the chest high, bend your left knee and sit your hips back to lower into a side lunge. Next, press through the left heel for momentum as you bring your left knee up in front of the left hip. Return to starting position to complete one rep. Perform all your reps, then repeat on the opposite side.
3. Weighted Single-Leg Deadlift to Lunge
How to do it: Hold one dumbbell in each hand, palms facing your body, and stand with feet about shoulders-width apart, toes facing forward. Keeping the chest high and knees soft, balance on the right foot as you bend forward from the waist to lower the dumbbells toward the floor, simultaneously extending the left leg behind you to bring your heel toward the ceiling. Next, raise your chest and lower your left leg, landing with the left foot a large step ahead of the right one. Bend both knees about 90 degrees to lower into a forward lunge, keeping the shoulders stacked above the hips the entire time. Press through the front heel to return to standing position. That’s one rep. Perform all your reps, then repeat on the opposite side.
4. Kickback to Hydrant
How to do it: Starting on all fours, with toes pointed, raise your left knee straight up behind you until you feel the contraction in your glutes — the higher the better. Return to starting position with control, then extend the left knee out to the side. Come back to starting position to complete one rep. Perform all your reps, then repeat on the opposite side.
5. Single Leg Hip Thruster
How to do it: Lie on your back with knees bent, soles of the feet on the floor, and arms extended along your sides. Extend your right foot straight up toward the ceiling with toes pointed. Keeping your shoulders away from your ears, lift the hips straight up as high as you can, squeezing the glutes at the top. Lower with control to complete one rep. Perform all your reps then, repeat on the opposite side.