No excuses! Make that booty burn!

When it comes to travelling, especially on vacation, we all tend to slack off. Vacation is the time to relax and chill, take a step back and enjoy the little things in life, right? Yet too much of anything is bad for you. On vacay, hitting the gym always gets the short end of the stick, so make it fun and you’ll feel 100% better!

When you have a set goal in mind to be more active, nothing, not even a vacation to Mykonos, should get in your way.

Here are some of my go-to Booty Burn workouts. Get ready to transform your hotel room, the poolside or the beach into your very own private gym, with just the help of your body weight and a resistance band (they’re so efficient) you can easily throw in your carry on.

1. Bridge with resistance band

The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.

Place your resistance band just above your knees and go into a bridge position. Keep your arms straight extended to you side, palms facing the ground, for support. Pulse your knees outward to feel the burn on your outer thigh and bum. Keep your hips level and raised as high as you can during the inter sequence.

40 pulses. Build from there.

2. One legged bridge raise with resistance band

The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.

Place your resistance band just above your knees. Go into a bridge position, both feet flat on the floor. Extend your right leg straight, so your toes are pointing the ceiling. Keep hips level at all times. Lower your bum, so it’s hovering the floor, keeping abs sucked in tight. Raise your bum, pressing your hips as high as you can. Repeat. Switch legs.

20 reps, per leg. Build from there.

3. Butt press with resistance band

The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.

Go on all fours. Place one end of your resistance band under your right knee and the other end under your left foot. Bend your left leg 90-degrees, so the resistance band is taut. Press your left foot towards the ceiling. Return to a 90-degree angle. Switch legs.

40 reps, per leg. Build from there.

4. Back corner butt press

The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.

Go on all fours. Imagine there is a box around you. Starting with your right side, rotate your right knee inwards, as if your right foot was pointing towards the back-right corner of your “box” (your foot is now pointing 5 o’clock). Lift your right foot towards the ceiling, always keeping that inwards rotation on your knee. Lower your right leg so your knee gently taps the floor before raising completely again. Switch legs. When working on your left leg, your left foot should be pointing the back-left corner of your “box” (your foot is now pointing 7 o’clock). Don’t sweat it, your right bum cheek will feel the burn while your left leg is working.

30 reps, per leg. Build from there.

5. Extended back corner butt press

The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.

Go on all fours. Imagine there is a box around you. Extend your right leg straight, so your toes find themselves on the back-right corner of your “box”. Lift your leg straight, making sure your entire leg is staying in line with the back-right corner of your “box”. Lower your leg, toes gently tapping the floor and lift once again. Switch legs. Your left leg will be extended towards the back-left corner of your “box”. Option, lower your arms so you are resting on your forearms. This will enable you to lift your legs even higher, getting an even deeper burn.

30 reps, per leg. Build from there.

6. Spider mountain climber.

The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.

Instead of doing a tradition mountain climber (when your knees bend towards your nose), make your knees reach towards your elbows to really target the outer bum. In a high plank position, bring your right knee towards your right elbow, and extend back. Repeat, then bring your left knee to your left elbow. To make your arms burn even more, when bringing your knee to your elbow, bend your arms into a semi push-up. Extend your arms straight again when you bring your leg back. This move is a killer when done right. It’s an all-in-one, full-body workout.

10 reps, per leg. Build from there.

7. Clamp with resistance band.

The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.

Rest your right hip, leg and elbow on the floor, yoga mat or towel on hand for support. Place your resistance band just above your knees. Bend your knees to make a 90-degree angle. Keeping your right leg on the floor, raise your left knee upwards. Make sure your toes stay touching throughout the entire move, or as close together as possible. Your right bum should be on fire! Repeat and switch sides.

20 reps, per leg. Build from there.

8. Lateral forward-back hip swing with resistance band

The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.

Rest your left hip, leg and elbow on the floor, yoga mat or towel on hand for support. Place your resistance band mid-thigh. Lift your right leg slightly and move your leg forward and backwards. There should be a slight bend in your right knee. Keep your core engaged. Repeat and switch legs. This move may feel awkward at first, but it’s a killer once done right! Don’t give up on the first try.

20 reps, per leg. Build from there.

9. The Butt Flow

The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.
The Global Glow Booty Burn Workout. Discover how Julie Katerine keeps her booty in top shape in Global Glow's fitness blog.

Now this may be the most complex move on the list, but it is by far my favourite! This is my kind of Butt Flow! So, start on all fours, and extend your right leg back straight, so your leg and back create a straight line. Slowly and bending your knee, bring your leg to your side so it is perpendicular to your body. Extend your leg straight once more and lower it so your toes hover the ground. Lift it back up, bend your knee and kick it backwards again. Option for a deeper burn, lift your working leg higher than 90 degrees. Again, control is key! Make sure to properly study the images demonstrating the move before doing it. Once you get this flow down, you will have one lifted booty!

15 reps, per leg. Build from there.

Happy booty burn!

Live your life. Adopt the Global Glow Lifestyle.

Global Glow by JK | Live your life. Adopt the Global Glow lifestyle.

Image credit: @patriciabrochuphotographe

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