Indoor, Outdoor & Kids' Trampolines

15 Min Butt Legs Thighs Workout At Home // No Equipment Leg Workout

(light rhythmic music) – Hi, I’m Josephine and
we’re here with GymRa and we have another butt
lifting, thigh trimming workout for you today, okay? (upbeat rhythmic music) You’re gonna wanna get
warmed up on your own. Once you feel warm, the blood’s pumping, the heart rate’s up, we’re
gonna go ahead and get started. So, first move, you lift your right toe, you lift the heel off the ground. You come into a plie squat. You come down into a low squat,
squeeze the glute at the top and make sure you stay high on that toe so you’re working the calf, the
quad, and lifting the booty. We’re going 10 reps each side. 10, good. 9, squeeze the glutes at the top, make sure the abs are engaged. Good, gimme five more. Five, oo I feel it in the
calf, still lifting that booty. Four, three, two, one, right into the left
side, right into it. Heel high, down and up, good. Gimme 10 more. 10, nine, eight, seven, six, five, always engage the glutes. Four, squeeze. Three, two, and one. Excellent, you should
feel nice little warmup. Next thing we’re adding on,
we’re going both toes up, so both heels up, high
on the toe, legs wide. This is tough, you’re gonna feel this one. Down and up, good. Down and up, you might be a
little wobbly, that’s okay. Good, gimme 10. Good, doing awesome,
stay high on those toes. Woo, I feel it, my butt
is lifting right now, my calves are on fire. Good, last four. Three, two, one. Woo, shake it out for a second, nice job. Next thing again, wide plie
squat, heels on the ground. Come to a squat. When you’re low, come up on the toe, then lift up, come down. We’re gonna do 12 of these, let’s go. (lively rhythmic music) Down, high on the toe, up,
heels to the ground, good. Come low, high on the toe, come
up, work those calves, down. That’s two. Three. Slow and controlled, feel
the burn, feel the calves, feel the glutes. That’s five. Hoo, we’re almost halfway
there, I’m glad about that. Six. Seven. Get low, high on the toe,
eight, we’re almost there. Nine. 10, two more, come up,
get low, high on the toe, up high on those calves, 11. Gimme one more good one. And, 12, nice job. Shake it out, I’m feeling that. Okay we’re going into a
one-minute Plio move, okay? It’s a scissor plie squat. So, you’re gonna squat down, scissor, with a plie in between,
here we go, one minute. Use the arms, feel it in the inner thigh. Let’s trim those thighs. Work that booty. Get a high-lifted,
tight, round booty today with this workout in 12 great moves. (pants) 10, nine, eight, seven, six, five, four, three, two, and one. Woo, inner thighs, thigh
trimming, booty sculpting. I felt that. Catch your breath, grab
water if you need it. All right, next move, going
into a more narrow squat. Toes pointing forward this
time, about hip width apart. You’re gonna squat down, sit in the chair, right kick out. Squat down, left kick, good. Here we go. Down, up, we’re doing 10 each side. 20 total, alternating. Good, let me show you from the other side. That’s four. Five, really kick it, work that quad. Six, seven, eight, nine, 10, you’re halfway, let me show you, woo. 11, down narrow squat, 12. 13, 14, 15, almost there, come on. 16, 17, 18, 19, 20, kick it, nice job. Quads felt that one and
the booty, good work. Next thing we’re gonna do is
take it behind, all right? So, I’ll show you from the side. You’re gonna still go narrow, toes pointing, hip width apart. Squat down, donkey kick back alternating. Squat down, donkey kick, we’re
going 20 reps, here we go. Kick, get low, kick, nice. Kick (pants). Really push that door open, use
the heel, squeeze the glute. Let me show you from the other side. Kick, get low, kick,
belly button to the spine. Good, we’re halfway there. Gimme 10 more, 10. Nine, open up that door, kick it. Eight, seven, flex the foot,
engage the glutes, come on. Five, four, almost there. Three, two, kick, last one. And, kick it, nice job. If your glutes didn’t feel
that, I don’t know what will. Woo. Final exercise here of
this little scenario. We’re gonna go wider
again into a plie squat, kicking out to the side alternating. So, you go low, kick to the side. Alternate, kick to the other side. 20, let’s go. Down, kick out to the side, again. Kicking open that door,
working the abductors, the outside of the glute. Those saddlebags, come
on let’s get it, woo. Kick that door open,
get out some aggression. Doing awesome, stay wide. Get low (exhales). Always flex the foot to engage the glutes. Come on, 10 more, 10. Nine, eight, seven, six, five, come on get that leg up there. Kick it, four. Put some energy behind
what you’re doing, three. Two, and one, woo. Nice job, I felt that. All right, here we go 30-second Plio move. This is advanced, okay? Let me tie my shoe real quick. We don’t want anybody
tripping and falling, right? Good. What we’re gonna do is we’re gonna go squat, tuck jump, 30 seconds. Working that booty, lifting it, let’s go. Down (exhales). Come on, get those knees up there high. Sit back in that chair. Come on, you’re almost there,
15 seconds, you can do it. Five, four, three, two, and one. Extra credit points there, good work. We’re gonna take it to the
floor, focus more on the booty. So, next up we have four
more moves all on the ground to really tone up those glutes. We’re going into a
traditional glute bridge but this time we’re gonna add a variation. You’re gonna be up high on
the toe, heels off the ground. So, you’re working your calves
and your glutes, squeeze. We’re going for 20 reps. Stay high on the toe. Good, last eight. Squeeze at the top, stay high on the toe. Six more, I’m feeling this everywhere. Four, three. Come on, get those hips up. Two, one, squeeze and
hold, isometric hold, stay high on the toe, eight, seven, six. Squeeze those cheeks, get ’em high. Five, four, three, two, one, woo. My legs are on fire. Next thing, come on to all fours, okay? So, come onto your knees, hands. We’re gonna work the outer
thigh, hip, and the glute. We’re gonna do a fire
hydrant with a kick out. So, you come up fire hydrant,
kick out, flex the foot, come here, and then down. Doing 10 each side. Here we go. Here, kick out, really
extend that leg up high, go as high as you can, kick. Make sure the foot is flexed
to activate that glute. Belly button to spine. Kick it out, try to make an L shape as you come out and kick. Kick, five more. Five, four, three, two, one, hold here, pulse it up, 10, nine, eight, seven, six, five, four, three, two, one. Hoo my glutes are on fire, that’s great. Turn around, come to the other side. We got 10 on this side
with the pulses at the end. Here we go. Fire hydrant, flex the foot, kick it out, here, and down, good. That’s nine. Really lift up that hip, eight. Seven, six, five, four, three, two, one, hold it up, pulse it up. 10, nine, eight, seven, six, five, four, three, two, one. Hoo those pulses really get ya. I feel it, my glutes are on fire. All right, come back around. Next exercise we’re gonna do, you come diagonally, you point the toe, you come up, kick the heel to the glute, point the toe, come down. So, you’re working the
hamstring and the glute. Here we go, up, kick the glute,
here, point the toe, down. 10 reps, let’s go (exhales). That’s nine. Really kick the glute, work the hamstring. Keep it at a diagonal. Good, you’re halfway. Five, full range of motion. Four, three, two, one, now pulse it out. 10, nine, straight leg at
a diagonal, pointed toe. Seven, six, five, four, three, two, one, woo, nice work. Other side, here we go. Gimme 10 good ones, all right? Come out to a diagonal, pointed toe. Lift up, kick your glute, here, come down. Gimme 10. Good, full range of
motion, stay at a diagonal. Kick your own booty, come on down. Nine, eight, seven, working the
hamstring and the glute. Six, five, four, three, two, kick, one, now pulse it up,
straight leg, diagonal. 10, nine, eight, seven, six, five, four, three, two, and a one, nice. Final exercise to trim those thighs. Come on down. You’re gonna bring the
left leg over the right. You’re gonna flex the foot underneath and we’re gonna work some
of those inner thighs, here we go. Good, flex the foot. Try to lift that bottom
leg as high as you can. 20 reps, you got 15 more, let’s go. 15, 14, 13, 12, 11. keep that foot flexed, 10, nine, eight, trimming those thighs, seven, six, it’s an oldie but a goodie. Five, four, three, two, one, pulse it out. 10, nine, get it hight, eight, seven, six, five, four, three, two, one. Last but not least, the other side. Come on to the other side, come on to your forearm, core tight. Cross that over, flex the foot. Here we go, up and down. 20, 19, 18, flex it out, get it high. Sometimes we have better
flexibility on one side than the other, that’s okay. (exhales) Last 12, 11, 10, nine, eight, seven, six, five, four, three, two, one, pulse it out, give it to me. 10, nine, eight, seven, six, five, four, three, two, one. Hope you enjoyed the
workout, lifting that booty, trimming those thighs.

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