Hey Jolt
Hey Jolt

Cheeks On Fleek

Level: Beginner
Time: 35 mins
Equipment needed: None

Cute cheeks come in all shapes and sizes. Find your perfect rump with this at home glute workout designed to activate your glutes and give them the attention they deserve.

Think strong, sexy buns can't be achieved at home? Think again.

Cheeks On Fleek

Level: Beginner
Time: 35 mins
Equipment needed: None

Cute cheeks come in all shapes and sizes. Find your perfect rump with this at home glute workout designed to activate your glutes and give them the attention they deserve.

Think strong, sexy buns can't be achieved at home? Think again.


Workout Overview

Bodyweight Side Lunge

Bodyweight Side Lunge
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Donkey Kick

Donkey Kick
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Flutter Kick

Flutter Kick
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Single Leg Glute Bridge

Single Leg Glute Bridge
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Crossover Reverse Lunge

Crossover Reverse Lunge
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Donkey Kick

Donkey Kick
4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Flutter Kick

Flutter Kick
4 sets of 10 // Rest 30 sec between sets



Workout Overview

Bodyweight Side Lunge
Bodyweight Side Lunge

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Donkey Kick
Donkey Kick

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Flutter Kick
Flutter Kick

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Single Leg Glute Bridge
Single Leg Glute Bridge

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Crossover Reverse Lunge
Crossover Reverse Lunge

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Donkey Kick
Donkey Kick

4 sets of 10 // Rest 30 sec between sets // Rest 45 sec after exercise


Flutter Kick
Flutter Kick

4 sets of 10 // Rest 30 sec between sets


Start Workout

1. Bodyweight Side Lunge

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


2. Freehand Jump Squat

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


3. Donkey Kick

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your knees on the floor in a kneeling push-up position. 2.) Raise your right leg until your hamstrings are parallel with your back maintaining the 90-degree level squeezing your glutes throughout the movement. 3.) Hold this position for a few seconds and return back to the starting position followed by alternating the exercises with the other leg. 4.) Repeat this exercise for as many repetitions as needed.


4. Flutter Kick

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start off standing at a leg curl machine adjust the rear footpad so it is just above your ankle. 2.) Grasp the handles of the machine for support and draw your abs in. 3.) Raise your foot up towards your back slowly in a controlled manner. 4.) Return to the starting position and change legs. 5.) Repeat for as many reps and sets as desired. Tips: 1.) Keep your back straight throughout this exercise.


5. Single Leg Glute Bridge

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off laying on the floor with your feet flat on the ground and knees bent. 2.) Slowly raise one leg off of the ground, pulling the knee towards your chest then extend your hip upward raising your glutes and lower body up off of the ground, still keeping your foot elevated. 3.) Extend your body up as far as possible until you feel a stretch in your glutes and hold for a few seconds. 4.) Return back to the starting position and repeat for as many reps and sets as desired.


6. Crossover Reverse Lunge

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Back
Type: Stretching
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your feet shoulder width apart and arms at your side. 2.) Slowly perform a rear lunge stepping back with one foot, flexing at your front knee and bending at the hips. 3.) While performing this motion, rotate your body and arms across the front leg that is bent. 4.) Hold this position for 5 to 10 seconds then return back to the starting position. 5.) Repeat this motion to the opposite side and the other leg for as many reps and time limit as you desire.


7. Freehand Jump Squat

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


8. Donkey Kick

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your knees on the floor in a kneeling push-up position. 2.) Raise your right leg until your hamstrings are parallel with your back maintaining the 90-degree level squeezing your glutes throughout the movement. 3.) Hold this position for a few seconds and return back to the starting position followed by alternating the exercises with the other leg. 4.) Repeat this exercise for as many repetitions as needed.


9. Flutter Kick

Rep Count: 10 reps
Set Count: 4
Rest: 30 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start off standing at a leg curl machine adjust the rear footpad so it is just above your ankle. 2.) Grasp the handles of the machine for support and draw your abs in. 3.) Raise your foot up towards your back slowly in a controlled manner. 4.) Return to the starting position and change legs. 5.) Repeat for as many reps and sets as desired. Tips: 1.) Keep your back straight throughout this exercise.