GLOW & BURN | 30-minute Booty & Hamstrings | Equipment: Chair | Balance & Control

Welcome back to another Glow & Burn session!
This 30-minute lower body workout will sculpt, strengthen, and shape your glutes and hamstrings, while improving balance and control.

We’ll move mindfully slow, precise, and powerful.
Every rep focuses on building strength through control and connection to your body.
Grab your chair, find your balance, and let’s glow together. ✨

You’ve got this ,this is your time to feel confident, feminine, and strong from within. 💗

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EXERCISES IN THIS WORKOUT

(5 exercises – 3 rounds | 40 sec work / 20 sec rest | 1 min rest between rounds)

1. Bulgarian Split Squat – glutes, quads, core stability
2. Bulgarian Split Squat + Good Morning – glutes, hamstrings, core
3. One Leg Sit Down – glutes, hamstrings, balance
4. One Leg Hip Thrust – glutes, hamstrings, glute isolation
5. Good Morning + Slow Kick Back – glutes, hamstrings, lower back control


Each round becomes smoother and stronger focus on form, breath, and control.

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WHAT YOU NEED

A stable chair
Water bottle
Calm energy & focus

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WORKOUT LEVEL

Intermediate — perfect for building strength, stability, and glute control.
Ideal if you want to sculpt your lower body with mind-muscle connection and graceful precision.


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🎵 Music: From YouTube Audio Library – all rights belong to their respective creators.


📸 INSTAGRAM: @sophia_korinkova
📧 CONTACT: [email protected]

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✨ Let’s keep glowing and burning together every move, every breath, every heartbeat.
You’re stronger, steadier, and more radiant with every workout.

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