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This no-equipment workout lifts, tones, and sculpts your booty simultaneously


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It’s week two of Well+Good’s (Re)New Year Challenge! For this week’s third and final workout,
Amanda Kloots, founder of The Rope and The Dance, is offering a routine that’ll give your booty some love. The best part? It requires absolutely no equipment.

“Your body is so powerful,” she says. “If you know how to use it and connect your mind to what you’re doing, you don’t need to have any weights. You can use your own body and get a super-effective workout.”

Keep reading for 5 multi-tasking moves Kloots swears by to kick her butt into the best shape of her life.

Get Started
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GIFs: Well+Good

Booty blast workout

For this workout, you’ll need some space in your home to get sweaty and a yoga mat. Do 3 sets, performing each move for 1 minute before moving directly on to the next. If the move has a right and left side, do each side for 30 seconds.

1. Kick twist

Start in tabletop position with your knees under your hips, your left forearm on the ground and parallel to the top of your mat, and right arm under your shoulder (elbow bent). Extend right leg up behind you at a 45-degree angle with your toes pointed, turned out from the hip. Pause, squeezing your glutes. Draw knee back down to hover slightly off the ground. Continue for 30 seconds; repeat on opposite side.

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2. Toe taps

Start in same tabletop position as move 1. Extend right leg straight back behind you, hip turned out with toes pointed and resting on ground. Keeping leg straight, lift up and squeeze glutes. Tap back down on ground. Continue for 30 seconds; repeat on opposite side.

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3. Donkey kicks

Assume the same tabletop position as above. With your toe pointed, kick your right leg up and back toward the ceiling at a 45-degree angle, maintaining a stable pelvis and not over-arching in your lower back. Draw knee back toward start and hover above ground. Do for 30 seconds; repeat on opposite side.

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4. Bent-knee pulse

Start in tabletop position you used for moves 1–3. With your foot flexed, press your right knee up so your thigh is parallel to the floor and knee is in line with your butt. Keeping your knee at a 90-degree bend, push your foot up toward the ceiling. Pulse, raising thigh up and down 2 inches for 30 seconds; repeat on opposite side.

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5. Moving planks

Start in child’s pose. Rise up to tabletop position. Shift forward into high plank with shoulders over wrists. Return back through movements to start; repeat for 60 seconds.

Here’s to being more awesome than you already are in 2018. Get there with some genius advice on everything from food to finances from wellness pros who want to help you find your groove.