High Knees

High knees give you the benefit of sprinting without the space requirements. They’re simple to do, just sprint on the spot, driving your knees and your hands upwards alternatively.

Boxing Jabs

Another great warm up method for your whole body. Whilst keeping light on your feet, rapidly punch your arms forward, shifting your weight around from foot to foot as you do so. This is meant to get you warm, so don’t worry too much about the perfect technique for the knock out!

Flutter Kicks

Flutter kicks are a simple way to give your hip flexors, lower abs and quads a workout.
1. Lie flat on your back on the floor or on a bench.
2. Lift both feet an inch or two in the air.
3. Tense your lower abs to raise one leg.
4. Alternate between raising each leg, lowering them to 1-2 inches above the ground. A flutter kick with both legs counts as one rep.

Mountain Climbers

1. Hold yourself in a high plank position, squeezing your core.
2. Raise your knee towards your elbows without changing your hip height or spine position, bringing your leg forward with it.
3. Fire your leg back into its original position. This is one rep.
4. Repeat rapidly with the other leg.

Plank Jacks

1. From a high plank position, tense your core and jump your legs apart as shown.
2. Repeat the reverse of this motion bringing your feet back together again, tensing your core. This is one rep.

Forward Lunge With Twist

Twisting with your lunges is a great way to hit your obliques, giving your great leg workout an added abs component making these a great belly fat reducer.
1. Placing your hands at the side of your head, lunge down in a standard forward lunge.
2. As you lunge, also engage your obliques to turn your torso to one side. Squeezing them for 2-3 seconds at the bottom of your lunge. This is one rep.
3. Repeat on the other side.

Tuck Jump

The tuck jump is a simple way to add some dynamic moves to your workout.
1. Place both feet slightly further than shoulder width apart.
2. Bend your knees slightly.
3. Explode upwards, pushing through your heels and swinging your arms to jump into the air.
4. Whilst airborne raise your knees up to your chest before returning them to below you to land. This is one rep.

High Plank Walk

This one can be a killer! This slowly cranks up the stress on your abs and is more difficult to hold than a standard plank, making it a great belly fat reducer.
1. Get into a high plank position.
2. Slowly walk your hands forward, one at a time.
3. Get your hands as far forward as you can without losing your neutral back position.
4. Hold for 2-3 seconds before walking you hands slowly back to the high plank position. This is one rep.

Plank Reach Through

1. Get into a push up position, with your hands on the floor below your shoulders, and your feet spaced slightly apart. Keep your spine in a neutral position.
2. Reach one arm out in front of you, tensing your core for stability.
3. Slowly tense your core and reach your arm under you, raising your hips at the same time as you tense your core.
4. Touch your opposite knee with your hand.
5. Return your arm to its initial position. This is one rep. Repeat on the other side.

Swimmers

Swimmers are a great way to work your whole body whilst giving your lower back a workout.
1. Lie on your stomach and squeeze your glutes as hard as you can, raising both legs off the ground.
2. Reach forwards with your arms, keeping your palms facing downwards a few inches above the ground.
3. Lift your alternate arm and leg up into the air, squeezing all of the muscles from your shoulders down to your glutes. This is one rep.
4. Repeat with the other arm rapidly.

1. Bulgarian Split Squat

The split squat is a great exercise in the brazilian butt lift workout! It’s a tough one that builds serious booty.
1. Place the ball of one foot on a stable, elevated platform behind you. Put your weight mainly on your front leg that is in front of the platform. When you perform the squat your knee should be directly over your foot at your lowest point. This determines for far in front of the platform your foot should be.
2. Bend the knee of your front leg and lower yourself down into a single leg squat. Keep your core tight. Lower yourself until your knee is directly above your foot and your other knee is an inch or two above the floor. Hold for 2-3 seconds.
3. Squeeze your glutes, raising yourself back up to the starting position. This is one rep.
4. Repeat for the other leg.
Careful! Make sure to get the exercise right:

2. High Donkey Kicks

Try this variation of the donkey kick to increase the difficulty, add resistance for your glutes and work your shoulders.
1. Start on your hands and the balls of your feet, with your legs stretched out behind you and your back slightly rounded. Have your hands directly below your shoulders.
2. Squeeze your glute, kicking one leg backwards towards the sky with your leg straight, squeezing at the top for 2-3 seconds.
3. At the same time, push with your hands to push your body back with your leg.
4. Slowly return the leg until you’re on the balls of both feet, and pull your arms until your shoulders are over your hands again. This is one rep.
1. Repeat for the other leg.

3. Deadlift

Deadlifts are another keystone exercise that you really should master. They’re also the exercise in which you’ll likely lift the most weight, so they’re fun!
1. Place a barbell in front of you, and stand behind it with your shins touching the bar, with your feet hip width apart. Keep facing directly in front of you for the entire movement.
2. Lower yourself down, grabbing the bar just wider than your feet. Either have your palms facing backwards, or have one forwards and one backwards. This reverse grip helps prevent the bar from rolling, which may be an issue as you lift heavier weights.
3. Whilst holding the bar, squeeze your shoulder blade together and tighten your core. It is essential that you keep your spine in a straight, neutral position. Do not bend it when performing a deadlift. The deadlift is quite a straightforward movement, the difficulty comes in because you can easily injure your lower back if you’re not careful.
4. Squeeze your legs and power up through your heels. Raise the barbell against your shins, keeping it close to your centre.
5. As the bar raises to the level of your knees, move them back to continue lifting the bar up to your thighs. Squeezing your glutes at the top of the movement, but not leaning backwards (this is bar form).
6. Slowly lower the bar back down again, pushing your knees forwards as the bar passes lower than them. This is one rep.

Variation: Romanian Deadlift

The romanian deadlift is the variation we use for this brazilian butt lift workout. It is a great variation on the standard deadlift to really work your hamstrings and hit your lower glutes. Perform it in the same way as a standard deadlift, but don’t bend your knees. As you lean forwards, you will feel a stretch hamstring. As this builds, squeeze your hamstrings to bring your torso back upwards.
As with standard deadlifts, be extra careful to do them slowly and carefully. Do not arch or curve your back, you will instantly regret it.

4. Dumbbell Step Ups

Step ups are a great easy way to strengthen your quads and glutes, making them a great addition to our brazilian butt lift workout.
1. Find an elevated platform, bench or chair. Place one foot on the platform, making sure it is secure and firmly placed flat. Hold a dumbbell in each hand for added resistance.
2. Squeeze your quads in the raised leg to lift your body up and onto the platform.
3. Slowly release and lower yourself back down. This is one rep.
4. Repeat for the other leg.

5. Squat With Lateral Leg Raise

This is a great dynamic movement to hit multiple muscle groups.
1. Hold a dumbbell in each hand, cleaned up to shoulder height. Perform a standard squat, lowering yourself to an inch or two above the ground.
2. Squeeze your glutes and hamstrings to send your torso upwards. As you’re almost standing straight again, lift up one leg to the side, squeezing your glutes, core and hip abductors.
3. Hold your leg at the top for 1-2 seconds before slowly lowering it down again. This is one rep.
4. Repeat for the other leg.

6. Bench Glute Raise

The glute raise is essentially a two legged donkey kick, adding variation to your brazilian butt lift workout.
1. Lie on your front on a bench, with your hips at the end so your feet can touch the floor whilst your legs are straight.
2. Lift your legs off the floor, keeping them bent at the knee.
3. Tense your glutes to raise both legs at once towards the sky. Squeeze at the top for 2-3 seconds.
4. Slowly lower your legs back down. This is one rep.

7. Lateral Lunge

1. Start with your feet hip width apart, place your hands on your hips. Keep your back straight and your shoulder blades pulled together.
2. Send one leg out to your side, squatting down on it whilst providing support with your stationary leg and hands. Hold for 2-3 seconds.
3. Push back off your bent leg, returning to a standing position. This is one rep.
4. Repeat on the other side.

8. Glute Bridge to Leg Raise

This variation of the glute bridge helps remove some stability whilst working your legs.
1. Perform a standard glute bridge.
2. At the top of the glute bridge, tense your hip flexors and abs, bringing one knee up until it’s directly above you.
3. Return your leg slowly back down to the ground. This is one rep.
4. Repeat with the other leg.

9. Pistol Squats

The pistol squat is the king of lower body, bodyweight exercises. It’s very difficult to master, but amazing at building leg strength and size without weights. Plus, it’s a great party trick!
1. Stand on one leg, getting you balance and making sure your weight is through your heel. Put your arms out straight in front of you, and raising your other leg so your knee is bent. Your raised leg will form a counterbalance to give you stability.
2. Really squeeze your core and the leg you’re standing on. Slowly bend the leg lowering your torso downwards. Take it slow.
3. At the lowest, your butt should be an inch or two off the ground and your other leg should be extended out straight in front of you.
4. Squeeze your leg again, slowly raising your body upwards again. This is one rep (congratulations)!
5. Repeat on the other leg.

One Leg Cable Kickback

The cable kickback similar to a glute raise, but allows you to finely control the resistance.
1. Adjust the cable machine so that it is on the bottom peg. Attach the ankle cuff to it and wrap the cuff around your ankle.
2. Place your other leg forward towards the machine, you may want to press your toes against it. Have a slight bend in this leg.
3. Place your arms against the pillar for stability.
4. Straighten your other leg and slowly move it back. If you feel this in your lower back, you’re lifting your leg too high. Squeeze your glutes at the top for 2-3 seconds.
5. Slowly lower your leg back down. This is one rep.
6. Repeat on the other side.

Would you believe me if I said the secret to growing 250,000 Instagram followers in under a year is using hashtags?

You’d better believe it! Hashtag Ladders are a special way to find and combine hashtags that increase your engagement by 2-10x.

This huge engagement is often from people that aren’t yet following you, but that are super interested in your content. This is why Hashtag Ladders are so amazing for growing your following fast.

Sign up below And I’ll send you my updated 2020 Hashtag Ladder strategy (for free):