Improve your posture, shape your booty, and boost your confidence.
This 6-week program is perfect for beginners and athletes looking to add a booty routine to their workout plan. No equipment is needed!
Start this program anytime, all you need is: 30 minutes, 3 days a week
And this can be done anywhere! Home, gym, work, park, hotel room, etc
During these next few weeks, we’ll use targeted exercises to build your glute and core muscles. Let’s get pumping!
Pump Your Pumpkin
10 Rules to Live By
Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results
10 Rules to Live By
You are the x factor. What you put in, is what you get out
What you eat and do with your free time matters:
- Drink plenty of water
- Eat protein, fiber, vitamins, minerals
- Get enough sleep
- Cut out alcohol
- Avoid junk food at all costs
- 30 minutes of movement daily
- Build a positive mindset
- Keep your circle tight
- Be mindful of what you say ‘yes’ to
- Filter what content you consume
Week 1: Ignite
Kick-start your journey with foundational exercises
- Duration: 30 minutes, Monday Wednesday Friday
- 3 rounds, 60-second rest between sets
Upper Glutes
- Glute bridges (12 reps)
- Donkey kicks (12 reps)
Full Glutes
- Squats (12 reps)
- Reverse lunges (12 reps per leg)
Lower Glutes
- Wall sits (30-second hold)
- Calf raises (12 reps)
Week 2: Sculpt
Build strength with these essential moves
- Duration: 30 minutes, Monday Wednesday Friday
- 3 rounds, 60-second rest between sets
Glute Shape
- Hip thrusts (12 reps)
- Side lunges (12 reps per leg)
Glute Burn
- Squat jumps (12 reps)
- Glute bridges with pulse (12 reps)
Glute Lift
- Step-ups (12 reps per leg)
- Glute kickbacks (12 reps per leg)
Week 3: Intensify
Intensify your workout with advanced exercises
- Duration: 30 minutes, Monday Wednesday Friday
- 3 rounds, 60-second rest between sets
Upper Glute Focus
- Single-leg deadlifts (12 reps per leg)
- Sumo walks (12 reps)
Full Glute Blast
- Burpees (12 reps)
- Mountain climbers (30 seconds)
Lower Glute Focus
- Bulgarian split squats (12 reps per leg)
- Calf raises on a step (12 reps)
Week 4: Stabilize
Engage your core for enhanced glute activation
- Duration: 30 minutes, Monday Wednesday Friday
- 3 rounds, 60-second rest between sets
Core-Glute Combo
- Russian twists (12 reps)
- Lying leg raises (12 reps)
Core Strength
- Plank jacks (30 seconds)
- Bicycle crunches (12 reps)
Glute Stability
- Single-leg squats (12 reps per leg)
- Side plank lifts (12 reps)
Week 5: Energize
Boost your glutes with explosive moves
- Duration: 30 minutes, Monday Wednesday Friday
- 3 rounds, 60-second rest between sets
Power Glutes
- Squat jump with calf raise (12 reps)
- Burpee to sumo squat (12 reps)
Glute Endurance
- Squat holds (30 seconds)
- Glute bridge hold (30 seconds)
Dynamic Glutes
- Lateral bounds (12 reps)
- Jumping lunges (12 reps per leg)
Week 6: Radiate
Refine your glutes with targeted exercises
- Duration: 30 minutes, Monday Wednesday Friday
- 3 rounds, 60-second rest between sets
Glute Definition
- Side lunges with pulse (12 reps per leg)
- Donkey kicks with pulse (12 reps per leg)
Full Glute Perfection
- Squat lunge combo (12 reps)
- Lunges with leg lift (12 reps per leg)
Glute Lift
- Step-up variations (12 reps per leg)
- Glute kickbacks with pulse (12 reps per leg)
10 Tips for Best Results
- Take 5-minutes to warm up & cool down
- Keep movements slow and controlled
- Engage your core and glutes throughout exercises
- Use a booty band to add more resistance
- Restart at week 1 once you finish week 6 to keep going
- Try to get in a 20-minute cardio session daily
- Add in a 15-minute upper body workout 3 times a week
- Add in flexibility, mobility, & yoga to your weekly routine
- Bump up cardio as the weather gets warmer
- Save this blog, send to a friend, find a workout partner
And there you have it! A simple, effective, and totally free six-week workout program to help you achieve the booty of your dreams!
Remember to stay consistent, listen to your body, and celebrate your progress along the way. Email corebycorie@gmail.com if you have questions, etc.
Share Your Progress!
✨ Tag @corebycorie on social media so we can follow your journey! Use and follow our hashtag #corebycorie to share with the community ✨
Pump Your Pumpkin
Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results
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