{"id":38433,"date":"2015-03-24T07:15:09","date_gmt":"2015-03-24T11:15:09","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=38433"},"modified":"2021-11-18T06:44:33","modified_gmt":"2021-11-18T11:44:33","slug":"brett-hoebel-butt-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/brett-hoebel-butt-workout\/","title":{"rendered":"The 8-Minute Workout for a Better Butt with Trainer Brett Hoebel"},"content":{"rendered":"<p><iframe src=\"https:\/\/www.youtube.com\/embed\/vUKz-Bv9msw?rel=0\" width=\"620\" height=\"349\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>What if the key to long-term success wasn\u2019t \u201cblasting fat\u201d or \u201ctorching calories,\u201d but <a href=\"https:\/\/dailyburn.com\/life\/fitness\/reasons-women-should-strength-train-infographic\/\" target=\"_blank\" rel=\"noopener\">building muscle<\/a> \u2014 and accountability \u2014 instead? For those of us caught obsessing over numbers on the scale, celebrity trainer <a href=\"https:\/\/20minutebody.com\/\" target=\"_blank\" rel=\"noopener\">Brett Hoebel<\/a> says it\u2019s time to step away from the hunk of metal, and regain control of what matters most: your health, your happiness, and what he calls \u201csweating with soul.\u201d<\/p>\n<p>\u201cWeight can be misleading,\u201d says Hoebel, whose new book <em><a href=\"https:\/\/www.amazon.com\/gp\/product\/0062316788\/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&amp;camp=1789&amp;creative=9325&amp;creativeASIN=0062316788&amp;linkCode=as2&amp;tag=lifbydai-20&amp;linkId=L4TUJILPU3SOEBEW\" target=\"_blank\" rel=\"noopener\">The 20-Minute Body<\/a><\/em> hit shelves on\u00a0March 24th. But unlike his previous role on season 11 of <em><a href=\"https:\/\/www.biggestloser.com\/\" target=\"_blank\" rel=\"noopener\">NBC\u2019s The Biggest Loser<\/a><\/em>, coaching contestants to drop double or even triple digits in weight, for the vast majority of us, \u201cIt\u2019s about focusing on inches, not pounds,\u201d Hoebel says. After all, the more lean muscle you have, the more calories your body is able to <a href=\"https:\/\/dailyburn.com\/life\/health\/how-to-naturally-boost-metabolism\/\">burn at rest<\/a>. But how do you get there exactly?<\/p>\n<h3><strong>Finding\u00a0Freedom in Fitness<\/strong><\/h3>\n<p>As a teen, despite staying active with gymnastics and football, Hoebel was 50 pounds overweight, and teased regularly for being \u2018the fat kid.\u2019 Instead of hanging out with friends after practice, the 14-year-old\u00a0would hole up in his bedroom closet, hiding from the world with bag of <a href=\"https:\/\/dailyburn.com\/life\/health\/ewg-food-scores-food-calculator\/\" target=\"_blank\" rel=\"noopener\">junk food<\/a> in his lap. And then one day, when\u00a0he\u00a0was forced to have his photo taken with his freshman year football team, it hit him. \u201cI could no longer hide. I knew I didn\u2019t want to be that same person anymore,\u201d he remembers.<\/p>\n<p>Hoebel\u00a0channeled more energy than ever into football, wrestling and lacrosse, and later, discovered an unshakeable love of capoeira and martial arts. \u201cFitness became my freedom,\u201d Hoebel says. \u201cIt has the power to build an inner strength that, over time, can transcend into every aspect of your life.\u201d<\/p>\n<h3><strong>Setting Up\u00a0for Success<\/strong><\/h3>\n<p>In <em><a href=\"https:\/\/www.amazon.com\/gp\/product\/0062316788\/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&amp;camp=1789&amp;creative=9325&amp;creativeASIN=0062316788&amp;linkCode=as2&amp;tag=lifbydai-20&amp;linkId=L4TUJILPU3SOEBEW\" target=\"_blank\" rel=\"noopener\">The 20-Minute Body<\/a><\/em>, the equation is simple: 20-minute workouts (think: dynamic, <a href=\"https:\/\/dailyburn.com\/life\/fitness\/hiit-workouts-for-beginners\/\" target=\"_blank\" rel=\"noopener\">high-intensity routines<\/a>) plus 20-minute recipes (featuring <a href=\"https:\/\/dailyburn.com\/life\/health\/clean-eating-beginner-guide\/\" target=\"_blank\" rel=\"noopener\">clean eats<\/a> that actually taste good). Over the course of 20 days, the goal is to shed unwanted inches through a holistic and sustainable approach to fitness and nutrition. \u201cOne of my mottos is, \u2018Walk your talk, and the rest will follow,\u2019\u201d Hoebel says. \u201cAnd I really believe it\u2019s not the dumbbell or the diet that get you in shape. It\u2019s your accountability to your word and your belief in yourself that do.\u201d<\/p>\n<p>Inspired yet? Jump right in with this eight-minute \u201cBooty by Brett\u201d butt\u00a0workout developed exclusively for Life by DailyBurn.\u00a0Summer will be here before you know it!<\/p>\n<p><strong>RELATED:<\/strong> <a href=\"https:\/\/dailyburn.com\/life\/fitness\/never-skip-leg-day\/\" target=\"_blank\" rel=\"noopener\">9 Reasons Not to Skip Leg Day<\/a><\/p>\n<h3><strong>The 8-Minute &#8220;Booty by Brett&#8221; Butt Workout\u00a0<\/strong><\/h3>\n<p>They&#8217;re the biggest muscle group in your body, and yet, they&#8217;re all too often <a href=\"https:\/\/dailyburn.com\/life\/fitness\/strength-training-muscles-men-ignore\/\" target=\"_blank\" rel=\"noopener\">overlooked<\/a>. We&#8217;re talking about the glutes. This workout\u00a0will fire up your gluteal muscles from all angles, in addition to strengthening\u00a0your hips and thighs. After a quick dynamic\u00a0<a href=\"https:\/\/dailyburn.com\/life\/fitness\/perfect-warm-up\/\" target=\"_blank\" rel=\"noopener\">warm-up<\/a>, grab a spot on the floor and get to it. As Hoebel says, &#8220;It&#8217;s booty time!&#8221;<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-38783\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2015\/03\/10042617\/brazil-lunge-lifter.gif\" alt=\"Butt Workout Brazil Lunge Lifter\" width=\"620\" height=\"400\" \/><\/p>\n<p><strong>1. Brazil Lunge Lifter<br \/>\n<\/strong><strong>How to:<\/strong>\u00a0To start, step back with your\u00a0right leg into a reverse lunge, and plant your\u00a0left arm flat on the ground, next to your left foot. Press\u00a0through the front heel as you drive back up to standing, while simultaneously\u00a0extending your\u00a0right leg behind you, and raising both arms up in front of you as a counterbalance.\u00a0Repeat for 30 seconds, then switch legs.<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-38784\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2015\/03\/10042615\/butterfly-booty-booster.gif\" alt=\"Butt Workout Butterfly Booty Booster\" width=\"620\" height=\"400\" \/><\/p>\n<p><strong>2. Butterfly Booty Booster<br \/>\nHow to:\u00a0<\/strong>Lie on the floor with the soles of your feet together, knees pointed outwards, and arms crossed above your chest. Squeeze your glutes as you lift your hips off the ground, stabilizing the body by engaging your core\u00a0and pressing your\u00a0upper back into the floor. Hold for two counts, then lower back to the ground. Repeat move for 60 seconds. Pro tip:\u00a0Try moving your feet a few inches closer to your body (or further away)\u00a0to activate different areas of the glutes. For an extra burn, pulse one inch up and one inch down (without returning to the ground) for the last 10 seconds of your set.<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-38785\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2015\/03\/10042613\/cross-touches.gif\" alt=\"Butt Workout Scorpion Touches\" width=\"620\" height=\"400\" \/><\/p>\n<p><strong>3. Scorpion\u00a0Cross\u00a0Touches<br \/>\nHow to:<\/strong>\u00a0Start on all fours and lift your right leg up and over to the left, as you twist your left arm back to meet your right heel. Be sure to keep your foot flexed (not pointed)\u00a0in order to activate the glutes and hamstrings, rather than the quads. If you don&#8217;t have the flexibility to reach your arm over to meet your foot, focus on just the leg drives, keeping both hands planted firmly on the ground. Continue to alternate legs for 60 seconds, maintaining a strong core. Rest for 60 seconds, then repeat exercises 1-3\u00a0once more.<\/p>\n<p>For more fitness and nutrition tips, exercise routines and healthy recipes, visit\u00a0<a href=\"https:\/\/www.amazon.com\/gp\/product\/0062316788\/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&amp;camp=1789&amp;creative=9325&amp;creativeASIN=0062316788&amp;linkCode=as2&amp;tag=lifbydai-20&amp;linkId=L4TUJILPU3SOEBEW\" target=\"_blank\" rel=\"noopener\">The 20-Minute Body<\/a>. And be sure to try <a href=\"https:\/\/dailyburn.com\/life\/fitness\/6-minute-ab-workout\/\" target=\"_blank\" rel=\"noopener\">this\u00a0killer six-minute six-pack routine<\/a> when it&#8217;s time for core training.<\/p>\n<p><em>Want more bodyweight workouts you can do at home?\u00a0<a href=\"https:\/\/dailyburn.com\/m28?partner=life&amp;mtype=5&amp;ldate=03242015&amp;grp=fitness&amp;crtv=brett-hoebel-butt-workout&amp;utm_source=life&amp;utm_medium=5&amp;utm_campaign=fitness&amp;utm_content=brett-hoebel-butt-workout\" target=\"_blank\" rel=\"noopener\">Head to DailyBurn.com<\/a> to start your free 30-day trial today.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Get stronger glutes in just eight minutes flat with this exclusive butt workout from Brett Hoebel, creator of The 20-Minute Body. <\/p>\n","protected":false},"author":6,"featured_media":38467,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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