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5-Minute Glute Workout And Warmup

If there’s one emoji that summarizes our workout goals, it’s that perky little peach because let’s be real, who doesn’t want a perky booty? The only problem is finding the time (and the energy) to get it. Because dragging our ass to the gym is just too much sometimes. I know we are looking for a booty prescription that would take no more than 5 minutes of our time (I get It we are busy women). Here is the ultimate booty workout that promises that after just 4 weeks of doing this 5-minute exercise routine daily, you’ll actually be able to see a peachy difference. And you don’t need any fancy gym equipment or weights, just your own body weight, a timer, and some tunes.

Side Note: I have been testing 5-minute workouts now for a while. I’ve tested 6 days a week all to every other day (3 days a week) and let me tell you after 5 minutes (I do my own warmup stretches for about 4 minutes) my body is sore, shaking and I’m tired. today’s post is all about 5-minute booty workout. Who doesn’t have 5-minutes? and who doesn’t want a nice plump booty? Like I mentioned doing these workouts 5 times a week or 3 times a week (you’ll still see results) will give you a nicer plumper booty just in time for swimsuit season.

Any questions about 5-minute workouts please don’t hesitate in reaching out and I will be more than happy to answer any questions you may have. You can find all of my links at the end of today’s post In the “Where To Follow Me Section”.

5 Minute Warm Up

I am the type of person who would rather get straight to the workout. I can be lazy. I workout and warm-ups are something that we all should do. I don’t warm up all the time but when I do I like to do these. Regardless of how you feel about warm-ups When you warm-up, you are preventing sprains, strains and more serious injuries that can happen when your muscles are cold and stiff. So if you are like me and you don’t want to spend a lot of time warming up but you still don’t want to injure yourself then you’re in luck. Here are some stretches you can do and it only takes you guessed it 5 minutes.

1. Static Stretches

When you are planning to walk or jog outside in the winter, it’s imperative that you perform your leg, arm and back stretches. Take some extra time to stretch your entire body (i.e. 5 minutes). Don’t forget to stretch the hamstrings, the quadriceps, and the Achilles’ tendon.

2. Arm Circles

Arm circles can be performed as warm-up exercises if you are planning to ski or bike. Circle your arms from one side to the other, making sure to increase the tempo. You may also take some deep breaths raising your hands up in the air. When you exhale, bend over and quickly move your hands towards the ground.

3. Twist Your Upper Body

To stretch your upper body, place your hands on your hips and move your upper body from left to right, then from right to left. Try rotating your upper body clockwise and then counterclockwise.

4. Jumping Jacks

Jumping jacks can increase your heart rate, but make sure you perform a few stretching moves prior to these. The jumping jacks will ensure that the heart will start pumping more blood to the muscles so that you won’t be prone to injuries.

5. Walking

Prior to a longer run, you can take 5 minutes to walk and put your blood into motion. You can also perform the hands and upper body stretches while you walk.

6. Squats

Squats will work on your lower body and will warm up the muscles from this area. Make sure you perform the squats correctly. Hold your hands in front of you or put them at the back of your head; your back should be straight. Use your abdominal muscles to squat down and come back up. Try not to move your hands and upper body while you perform the squats.

7. Jumping Rope

Jumping rope is not a usual way to warm up, but it may be used if you prefer a more intensive type of warm up. This warm-up exercise will increase your heart rate.

Unlike the other types of warm-up exercises, jumping rope is only required for 3 to 5 minutes to prepare you for your winter workout. Ideally, you should perform this activity after stretching for a couple of minutes.

8. Imitate the Exercise Moves

You may also warm up by imitating the moves you are about to perform during your workout. In this manner, you will warm up the muscle groups that you will be using.

For instance, if you want to ski, try to imitate the arm and hip movements you perform while on the slope.

All you have to do is 5-minutes a day for 4 weeks to see a difference in your 🍑 .

1. Wide stance squats: Make sure your feet are about three to four feet apart, then turn your toes out to a 45-degree angle, and place your hands on your hips. Lower yourself down by bending your knees. To intensify the squat, hold a dumbbell in each hand and lift it up to underneath your chin each time you come up.

2. Reverse Lunges: Start with your feet together and your hands on your hips. Step backward, keeping your stance narrow, bend your knee, lowering it towards the floor. Step back up, returning to your start position. To intensify the workout, hold a 5kg weight with the opposite hand to the leg that is being lowered.

3. Side lunges: Start with your feet slightly wider than shoulder-width apart and your hands on your hips. Shift your body weight to one leg, bending your knee until the other leg is straight. Return to the center and do the same step with the other leg.

4. Donkey kicks: Start with your hands and your knees on the floor and raise one leg in a backward motion, keeping it bent at the knee with your sole facing the ceiling. Bring your leg back down, returning to starting position, and repeat.

5. Floor glute bridge: Lie with your back to the floor, with your knees bent. Keep your arms by your side with your palms face down. Lift your hips off the ground, squeezing your ABS and your glutes. Raise one leg, keeping it bent at the knee, and then lower it back to the floor. Once your foot is touching the floor, lower your hips so that they’re also touching the floor. Do it again with the opposite leg.

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.

Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

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Hello, my name Is Amanda and I'm the woman behind AmandaExplainsIt. I'm a Free Spirit, coffee sipping blogger and I embrace all of the messy parts of life.I'm a mommy of two precious doggies and an advocate for food allergies, animals, and nutrition In real life. I've always loved writing and writing a blog fulfills that. I'm all about spirituality and going with the flow of things. I'm new to the beauty world and I'm excited to share what I learn along the way. Come back often because I post often and I post things related to but not limited to Beauty Reviews, Product Reviews, Spirituality, Nutrition and Food Allergies, and Gluten-Free Recipes. If you like what you read let's be friends. ~XOXO A.

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