10 Minute Body Weight Circuit For Butt & Thighs
Even though it’s winter and you’ll most likely be wearing pants, don’t neglect your legs!
This workout will leave you sore the next day and walking up and down stairs may be a challenge, but the results will totally be worth it!
Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position
30 walking lunges (15 each leg)
Lunges are the perfect complement to squats, and they are so versatile that they can be done while walking to the living room! In a controlled motion, simply step forward while lowering your back knee towards the floor. Your front leg’s knee should point forward while your back leg straightens out towards the floor. Keep your back straight and slowly come up once you feel resistance. Repeat this sequence across the room until fatigued. This exercise will provide great weight loss results and super strong calves!
15 goblet squats
Stand with your feet approximately 24 to 36 inches apart. Keep your head up and your spine lengthened so there is no curve in your back. Inhale, bend your knees and lower your hips behind you to a comfortable depth or until your thighs are parallel with the floor. Prevent your knees from moving forward beyond your toes.
20 3-way lunges (10 per leg, 20 total)
(Lunge forward, lunge to side, and lunge backward. That’s one. You’ll thank me later, I promise!)
10 box jumps
This move may remind you of a game you played as a kid, but it’s more of a challenge than it might seem.
30 calf raises
Start with your heels down as far as possible in a good stretch. Keep your knees straight and stiff but not locked. Rise up onto the balls of your feet and squeeze, moving only at the ankles. If you don’t have access to or don’t wish to use a calf machine for various reasons, calf raises can be done freestanding on just about anything raised up (e.g. stairs, blocks, books, etc.) or even from the floor. They can be done one leg at a time as well. This is a more advanced variation for those who have built up some strength in the calves. To add more resistance for greater muscle growth, you could do the workouts by holding a pair of dumbbells.
20 single leg dead-lifts (10 per leg, 20 total)
Stand with your feet about shoulder-width apart and your feet pointing forward. Put your right hand behind your lower back to make sure your lower back does not hyper extend. Bend your torso forward at your waist and bend your knees slightly. Reach down with your left hand toward the ground without rounding your spine, tucking your chin against your head. Shift your weight slightly toward your heels as you bend forward.
Repeat entire circuit 2-3 times for an amazing workout!