10-Minute Butt and Back Workout

Hi, I'm Lindsey Bomgren, a Get Healthy U TV trainer. And I am here with a butt and back workout you can do in 10 minutes at home. All you need is a set of dumbbells. And we are gonna burn up those butt and back muscles, two major metabolic muscles in your body, so you're sure to burn calories, get your heart rate up, and strengthen and tone throughout these 10 minutes. Let's get started with a quick warmup. All right, we're gonna start with out feet shoulder-width distance apart. And we're just gonna go right down into squats. So sit those hips back and drive them forward. Back and forward. We're just gonna warm up our legs, warm up our back muscles. Short warmup 'cause we're doing a short 10-minute workout. All right, squeeze those glutes at the top. If you want, you can add those arms, open it up. So close and open. As you open, you're squeezing your back. So we're warming up our glutes and our back. Butt and back, that's what we're doing right here. Squeeze, give me four more right here. For four, hold it at the top. And three, nice work. Give me two. And one, take those feet nice and wide. Heels in, toes out, sumo squat. Arms go overhead. Pull down on the back. Push, pull, and push. So we're squeezing the back and those legs. Down and up, nice work. As you bring those arms overhead, you're gonna feel your heart rate going up a little bit. That's good. Wanna increase that metabolic heart rate here. Right here, for four, nice work. Give me three, hold it at the top. Two and one, all right you guys, that is our warmup. Grab those dumbbells. You're gonna continue to get warm as we move into this, I promise. 30 seconds per exercise, starting with the standard squat. Weights at the side, take it down and up. Down and up, my chest stays lifted. You're right here doing dumbbell squats. Whoo, nice work, 30 seconds, down and up. Sit those hips back, drive them forward. Weights are at the side, weight in the heels. Chest is lifted. Nice work, 10 more seconds here, then we're going into a bent-over wide row. Yes, you can. For five, four, three, two and one. Turn to the side, slightly hinged over. Weights right out in front of you. Pull nice and wide, bent-over row. I want you to think about pulling your belly back towards your spine. Pinching those shoulder blades together as you pull the elbows nice and high. Squeezing through the back. We're going right from legs to back. 30 seconds per exercise. Yes, you can, keep breathing. Nice work. Squeeze, exhaling at the top. Slow and controlled on the way down. Right here for five. Four, back to legs in three, two and one. Split stance, all right, right leg forward, left leg back. Nice lunge position. Just down and up right here. Down and up, split lunges. Down and up. That front knee stays behind the front toe. Chest stays lifted, weights are at the side. 30 seconds per exercise. Yes, you can. Weight in that front heel, driving. If you can, range of motion, tap that back knee to the ground. Or you can make it a little bit smaller. Range of motion is up to you. You can always drop the weights, nice work. Here for five, four, three, two and one. Take both weights to the side. Option here, one weight, elbow goes down onto that right knee. Pull, single-arm row. Row, if this isn't enough for you, your option is to double up on those weights. I can grab two weights, make it heavy. Pull, whoo, yes, there you go. The heavier you go, the harder it is. Make it work for you. Come on, it's just 30 seconds. Give me five, four, switching legs. Three, two and one. Stand it tall, switch it out. Other side, left leg forward, right leg back. Down and up, that split stance. Nice work, core stays tight. Nice big range of motion if you can. Weight in that front heel again, whoo. All right, guys, stick with it. We're switching back to a single-arm row, other sides. You're doing great, nice work. I feel my heart rate rising, that's normal. Finish right here for five, four, three two and one. Weights come down, option again. Take that left arm to the left leg. You can pull. Single weight, nice. Pulling that elbow high back towards the hip. Up towards the sky, pull. If you wanna go heavy, you double up those weights again. Pull, yes, awesome job. Nice work, stick with it. All right, one more set of exercises, and we're repeating the whole thing. We're going down to the ground for this one. Yes, you can, pull it high. Squeeze through the back for five. Four, three, two and one, nice work. Take it down onto your back. Lying on your back right here. You're gonna take the weights right on your hip. You can rest them. Glute bridge, legs are bent to 90 degrees. Lift and lower, squeeze those glutes. This is why we're calling it butt and back. Lift, bridge at the top. Lift and squeeze and hold. Yes, you can, whoo. Nice work. Drive through the heels, come on. Give me five, four, three, two and one. Lie flat on the ground, keep those legs bent at 90 degrees. Weights come straight overhead. You're going for a straight arm lying pull. Nice, so the weights go all the down towards the ground, slow and controlled. Lift to straight overhead. All right, when we talk about back muscles, you know that little bulge that can hang over your bra? This right here is the back burner for that muscle. That muscle group, that fat group, burn it up. If this is too heavy for you, you can always drop down one weight. Straight overhead, lift and pull. Nice work, you guys, finish strong. Right here for the final five. Four, three, two and one. Stand it tall. 30 second break and we're repeating that workout segment. All right, you guys, are you ready? Feet go shoulder-width distance apart. Weights come to the side, repeating it. Down and up, squats with those dumbbells. Yes, you can. All right, you are on in five, four, three, two, one. Let's do this, down and up. Squat it out, down and up. So we're repeating this group of exercises because we wanna work for muscle fatigue. Even if you're going for 10 minutes, muscle fatigue. Repeat this group of exercises. Squeeze those glutes at the top. Nice work, keep breathing here. Chest stays lifted, weight stays in the heels. You're doing great. From here, we're going over to that bent-over row again. This time, a narrow row versus a wide row. Keep that belly tight. Come on, give me five, four, three, two and one. Bent-over row right here. This time, I'm doing a narrow row, so my elbows are gonna graze up towards the ribcage. Down, squeeze. Pulling that belly button back towards the spine. Keep it nice and tight. Exhale at the top. Yes, nice work, you guys. Squeeze, pinch those shoulder blades together. Keep that back flat, arch out of the low back. Use your back. Come on, pull. Doing great. Right here for five, four, three, two and one. That split-stance lunge. Right leg forward, left leg back. Whoo, find your balance and lunge. Down and up, chest stays lifted. Nice work, you guys. Stick with it. 10 minutes, you are gonna break a sweat. Even though we're not jumping and we're not doing impact, you're still getting your heart rate up 'cause you're working two very large muscles of your body. Stick with it. Going to single-arm rows. That's what's next. One weight or two. In five, four, three, two and one. You can take one weight. Take the right arm down to that right leg. Pull, elbow to the sky. Pull, nice work. Gazing in front of you. Squeeze to the back, you know your option. You wanna make it harder, double up those weights, go heavy. Pull, yes, single-arm rows. Come on, 30 seconds. You wanna make it challenging. Stick with it. Pull that elbow up. Nice work, we're switching legs. Split lunges in five, four, three, two and one. All right, switch it out, other side. Left leg forward, right leg back. Down and up, yes. Butt and back, we are doing it all in 10 minutes. Stick with it right here. Awesome job. By now, you should feel lots of heat in your legs. Lots of heat in that back. Heart rate should be rising. Stick with it, keep breathing, come on. Whoo, you're doing great. Switching to that single-arm row. Other side in five, four, three, two and one. Left arm down onto that left knee. One weight, pull, elbow nice and high. Pull and squeeze at the top. Squeeze, yes. All right, I'm making it harder. I'm doubling up my weights. I hope you're with me. Hang in there, we're almost done, you guys. One more set. Those glute bridges and overhead pulls, that's all you got left. Let's go, finish it strong. Come on, you're here for five, four, three, two and one. Take it down to the ground, weighted glute bridges. Legs come bent 90 degrees. Weights can come to the hips, or you can always do this without weights. Lift and hover. This time, challenge yourself. Instead of letting your glutes hit the ground, hover. Squeeze, hover, squeeze. Yes, use those glutes. Nice work, you guys. This and overhead pulls, that's all you got left. Finish this workout strong with me. Stick with it, down and up. Whoo, we're almost there. Yes, you can. For five, four, three, two and one. Drop the hips to the ground. Weights come straight overhead. Core is tight. Lower the weights slowly to the ground. Lift and squeeze straight overhead. Back burner. Yes, you can. Getting rid of bra bulges one rep at a time. Come on, again, you can always drop down to one weight if you want. This is it, finish strong. Stick with me, you're almost there. Final exercise, you guys. Yes, you can. Right here. Exhale at the top. Give me five, four, three, two and one. Nice work, set those weights off to the side. Bring it back up to a standing position. That was 10 minutes of butt and back. Quick cool down. Feet shoulder-width distance apart. Roll your shoulders up towards your ears, big inhale. Open them up, exhale, roll it down. Now, take it to a squat. Down, big arm sweep up overhead. Grab the left wrist. Reach up and over to a side body stretch. Back to center, switch it out. Grab the wrist, up and over, side body stretch. Feel that nice lat pull. Back to center, release and you guys are done. Awesome job, butt and back, 10 minutes. Way to get it done.