Who doesn’t want firmer legs and glutes for that nice toned look? Here is a bodyweight workout that is guaranteed to help you firm up those legs and glutes without even having to do a squat. Set your timer for 15 minutes, complete AMRAP (as many rounds as possible) before your timer goes off.
Step-ups with Glute Kickbacks
Face step or chair, step up with left leg bringing yourself to a full standing position kick your right leg behind you squeezing the glute and holding for 3 seconds. Returning to your starting position. Perform 10 reps. Repeat on the other side.
Front to Back Lunges
Stand in an upright position, feet together and hands at hips. Step forwards into a front lunge with the right leg, from that position move the right leg to the back into a reverse lunge without stopping in the middle. Perform 10 reps. Repeat on the other side.
Standing on your left foot, with a slight forwards lean and abdominals pulled in, jump as high and far to your right as possible and land on your right foot holding for 3 seconds. Then using your right foot repeat movement by moving to the left. Perform 10 per leg, totaling 20 reps.
Lie on your back, knees bent and feet flat on the ground shoulder width apart. Draw your navel in and squeeze your glutes. Pushing through your heels lift your pelvis off the ground until your knees, hips and shoulders are in line. Extend right knee towards your chest and hold for two seconds, return to starting position and extend left knee for the same movement. Alternate for 10 reps per leg.
Hi guys!! Welcome to my thoughts and just some health information that I hope you can use! Let me just state this now. I am not a writer, English major, or even a blogger, so there will be mistakes in here.