The listed video length is 17:24. That is the video runtime, rather than a promise about your total session time: allow for setting up, pauses and a comfortable finish. The catalogue labels this video Back and Glutes & legs based on the channel's source information. Its listed style is Standing.
The source explicitly indicates no equipment. You still need enough clear space for the movements shown.
The source lists the difficulty as Beginner. Preview the movements rather than relying on that label alone. The original title is preserved below and may contain appearance or timeline claims. Those claims are not guarantees made by this website.
The following is the original channel copy, kept separate from this website’s guidance.
👉 Rounder Butt Lift & Beauty Back Programs:
https://geni.us/thegirlscenterapp
This low-impact standing workout is designed to burn back fat, tone your upper body, and lift your glutes—all without weights or equipment! Perfect for beginners or anyone looking for an effective yet gentle routine to sculpt and strengthen.
Start with Opposite Grabs to loosen up your shoulders and engage your back muscles. Move into Sumo Squat + Side Lunges, which fire up your glutes, legs, and core while enhancing mobility. Next, Behind Head Crossovers + Back Squeeze will activate your upper back and improve posture for a more toned, lifted look.
Strengthen your lower back and glutes with Good Mornings + Side Leg Lifts, followed by Elbow Tucked Open & Closes to engage your chest and shoulders. Then, Wall Back Leg Lifts (L & R) will work on sculpting and firming your glutes while keeping your lower back strong.
For a full-body burn, add C-rotation Front & Tops, Standing Swimmers, and Wall Leg Rainbows (L & R)—these moves will target your back, arms, and glutes while improving flexibility. End with Back Squeeze Pulses and Pulsing Side Squats to tone and lift your booty!
💪 Do this daily and watch the transformation happen!
📝 EXERCISE LIST 📝
0:00 START
0:27 Opposite Grabs
1:40 Sumo Squat + Side Lunges
2:53 Behind Head Crossovers + Back Squeeze
4:04 Good Mornings + Side Leg Lifts
5:18 Elbow Tucked Open & Closes
6:30 Wall Back Leg Lifts (L)
7:43 Wall Back Leg Lifts (R)
8:56 C-rotation Front & Tops
10:09 Standing Swimmers
11:23 Wall Leg Rainbows (L)
12:36 Wall Leg Rainbows (R)
13:50 Standing Forward Bend & Swim
15:03 Back Squeeze Pulses
16:16 Pulsing Side Squats
