10-Minute No-Equipment Legs & Booty Workout

Sitting all day can be damaging to your health, so when you are watching TV, put those commercial breaks to use with this week’s quick and to the point workout. A 10-Minute No-Equipment Legs & Booty Workout to sculpt your lower-half from the comfort of your living room.

10-Minute No-Equipment Legs & Booty Workout

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: no equipment

WARM UP & COOL DOWN

10-Minute No-Equipment Legs & Booty Workout Instructions

1. Lunge back kick: 45 seconds. Stand with your feet hip-width apart, take a step to the front with your right leg, and lunge. As you come back up, kick your right leg back and squeeze the glutes. Return to the starting position and repeat with the left leg. Keep alternating legs for 45 seconds.

2. Frog bridge: 45 seconds. Lie on your back, bend your arms and knees, press the soles of your feet together, and let your thighs fall open. Squeeze the glutes, lift the hips off the mat, and pause for 1 second. Lower your hips and repeat the movement until the set is complete.

3. Plie squat calf raise: 45 seconds. Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides, and your thighs parallel to the floor. Raise your heels off the floor and squeeze your calves. Lower your heels, return to the starting position and repeat for 45 seconds.

From the Shop

4. Diamond kicks: 45 seconds. Lie on your back with your arms by your sides, raise the legs toward the ceiling, bend the knees and bring the soles of your feet together (like a frog). Extend the legs out to the sides as far as possible, and then squeeze the inner thighs to bring them together. Return to the frog position and repeat until the set is complete.

5. Bear squat: 45 seconds. Get on your hands and knees, with your wrists under your shoulders and your knees hip-width apart. Straighten your legs and lift your hips toward the ceiling. Return to the starting position and repeat for 45 seconds.

6. Heel beats: 45 seconds. Lie on your stomach with your legs fully extended, hands under your chin, and raise your legs a few inches off the floor. Beat your heels together for 45 seconds.