10-Minute Bodyweight Legs & Butt Workout

Hey, hey, Get Healthy You TV. My name's Melissa and I'm here today and we are doing a 10 minute workout. We're gonna be doing body weight only, buns and legs. So we are gonna do a quick warm up, you guys. If you're not warmed up, feel free to warm up before we do this workout, but we're gonna get right into it, quick warm up workout and we're out the door.

All right, you guys, let's roll those shoulders back. Like I said, we will be doing a very quick warm up and roll those shoulders forward. A lot of this warm up will be with our legs, and that's what we're gonna be using today. All right, you guys, let's squat down and up. Let's get some big movement going here, warming up those quads, hammies.

But big deep squats down, chest high, shoulders low. Good. You guys, a lot of these workouts, these 10 minute ones, you'll be able to find them and these are really nice to add on to shorter like 20, 30 minute workouts, and we're gonna down and we're gonna hold this right here. Hold chest high, arms are out in front and we'll just squat down little baby squats, good pulsing it out. And then we'll hold.

We are almost through our warm up. Hold here 4, 3, 2, 1 and release. Alright you guys, we're going right into the workout. We're gonna do reverse lunge. We'll alternate legs, start with the right leg going back.

We're gonna come all the way up and together, nice. Keeping that chest high, shoulders low, palms face each other. Nice work. I gotta try to keep smiling while I'm talking. Now that's a trick, smile and talk at the same time.

We don't have our backups on these ones to do all the smiling for us. Keep going. Good. And if it hurts to go down, you can always just take this here to like a half lunge. Good.

All right, we're gonna hold down, hold this leg with back. Arms are here. We'll bring those arms in and hold little pulses. Good. Drive that weight through that front leg, feeling that glute, hammy and quad.

Nice work, push. Push through, down and hold, down and hold. 4, 3, 2, 1, release. We're just gonna bring that other leg back and hold shoulders down. And we'll bring those arms center, little pulses.

Nice work. Push through that front leg, through that heel. Quad and hammy, glute. Nice work. Keep pulsing, push.

Well, this might be a nice little quick burn all centered on that lower body. Nice work, and hold. Hang tight here, 4, 3, 2, 1, release, nice work, shake those legs out for a minute because we're getting right back into it. All right, we're gonna come into more of a plié squat, so everything's kind of tucked in here and we're gonna be moving our feet in and out. So you're gonna go in and out, in and out, working in the inner thigh.

Outer thigh, quad, hammy, but this one really focuses on those inner thighs on that plié. Keep going, push. Nice work. Good, push down, push down. And what I like about this one, you work in that lower body, that heart rate goes up just within these little movements.

Keep going. Push through. Okay, now we're gonna hold this open. Hold this plié, tuck everything in, little pulses down. So this is more of a ballerina.

Plié, push through those feet, feel those inner thighs. Nice work. And hold. Oh, that burns. Hang on, 8, 7, 6, 5, 4, 3, 2, 1.

Now really shake those legs out. All right, you guys, we're gonna go into some curtsey lunges. We'll alternate right, left leg. So we're gonna go here. And then center, other side.

Why not hit every part of the leg and glute, right? Every squat you can think about. Nice work, chest high, shoulders low. Nice job. Keep pushing through.

Well, who would have thought, 10 minutes? It's not even gonna be 8 or 10 minutes of just lower body focused. It's quite the burn. Nice job, you guys. Keep going.

Big breaths in and out since we're really getting that heart rate to pump up using these big leg muscles. All right, this next one we're going down and hold, but we're gonna keep our arms and we're gonna come down here. Little pulses. So equal weight front and back leg. Good, push, push, push.

Nice work. Hang on and hold. Hang tight. 8 7 6 5 4 3 2 1, release. We have that other side to hold, so we'll go right into it.

Hold, bring those arms down, little pulses. Good. Ah, nice work. Push, push. Equal weight again front and back leg, they equally should be burning.

Mine are. Push. Hang on, hang on. 8 7 6 5 4 3 2 1 release. Oh, nice job, you guys, shake those legs out, shake those legs.

All right, we're gonna go narrow squat. Feet are all the way pushed together. Legs stay nice and tight, and we're gonna chair squat. So we come down. And then squeeze those buns.

Send those hips to the back of the room. And then really squeeze, like zip up. Good. Targeting those glutes. Come on, push.

Sit as far back as you can. Good job. Come on, push, push, push. Now back and hold. Back and hold.

Put those legs all the way together, squeeze your inner thighs. Drop those shoulders down, little pulses. Weight is in your heels. Fire up those glutes. Nice work.

Come on. Push, push. I know it burns. Down and hold. Down and hold.

Nice work. Hold, hold, hold. 8 7 6 5 4 3 2 1. Whoo, release, nice job. All right, you guys, we're gonna do leg lifts off to the side, standing.

So you're gonna grab your balance here, weights all on that leg. Side leg, and we're just gonna lift and lower, lift and lower. Nice work. So you're just working the outside of that leg. Outside of that glute.

Find that balance. A little bit of bar work, why not? Nice work, keep pushing that leg up. Isolate that outer thigh, outer glute. Nice job, up and hold, up and hold.

Oh, catch that balance. Hang on, that burns. Little pulses up. Feel that outside of your glute, outside of that quad. Hang on.

Oh, that burns, up and hold, up and hold, up and hold. 8 7 6 5 4 3 2 1. Release, w, shake those legs out. All right, Other side, we're going up and down again. Find that balance on that opposite leg, up and down, and if you need to grab a chair, you can, or a wall or something.

Good. Up and down, really focusing on that outer glute. Outer quad and hammy, come on. Lifting and lowering, same speed up, same speed down. Good.

Keep going, keep going, keep going, up and hold. So up and hold, all that weight's out here. Feel that pressure, Little pulses, little pulses. That burns. 8 7 6 5 4 3 2 1.

Release. We have one more move and then we're already cooling it down, you guys. We should be pretty burning back here. All right, so just regular squats, legs or hip width apart. Down and up.

Send those hips to the back of the room. Good. Good, and push. Push. Weights in your heels, I want you to load those legs.

This is full lower body. You can feel that. Push. And hold down, chest high, shoulders low, pulse through. Release.

Nice work, you guys, shake it out. We're gonna just stretch it out real quick. One minute cool down, grab that leg, stretch out the front of that quad. If you need to hold on to something, arm up or off to the side, that helps balance. Just push through that quad, through that hip flexor.

Nice job. Other side, holding on to that leg. Push through that hip. Nice work, you guys. It's amazing how much you can feel in eight minutes.

Hang on to that leg. Same leg, just cross it over, sit it back, sitting into those glutes. Nice job. Hang on, hang on. Switch it over, sit it back.

Find your balance. Stretching through that glute, that feels really good. Release, and we are all done, you guys. Have an awesome day.