10 MIN LEG/BOOTY WORKOUT (No Squats + Knee Friendly)
Video Transcript
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Transform Your Fitness Routine with No-Equipment Bodyweight Workouts
Welcome to your ultimate guide to bodyweight workouts that require no equipment!
These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.
The Benefits of Bodyweight Workouts
Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:
- Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
- Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
- Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
- Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
- Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.
Essential Bodyweight Exercises
Push-Ups
Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.
- Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
- Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.
Squats
Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.
- Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
- Jump Squat: Add a jump at the end of each squat for an extra cardio boost.
Lunges
Lunges are great for working your legs and improving balance and stability.
- Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
- Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.
Planks
Planks are a core-strengthening exercise that also engages your shoulders and glutes.
- Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
- Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.
Bodyweight Workout Routine
Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:
- Warm-Up: 5 minutes of light jogging or jumping jacks.
- Push-Ups: 3 sets of 15 reps.
- Bodyweight Squats: 3 sets of 20 reps.
- Forward Lunges: 3 sets of 15 reps per leg.
- Forearm Plank: 3 sets of 1-minute hold.
- Cool Down: 5 minutes of stretching.
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While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:
Yoga Sets
- Comfort and Flexibility: Our yoga sets are designed to move with your body, providing maximum comfort and flexibility.
- Stylish Designs: Choose from a variety of stylish designs that make you look as good as you feel.
Activewear
- Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
- Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.
Shorts
- Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
- Durability: Made from high-quality materials that stand up to intense workouts.
Sports Bras
- Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
- Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.
Swimwear
- Versatile Use: Perfect for both swimming and beach workouts, our swimwear combines style and functionality.
- Chlorine-Resistant: Durable materials that withstand the rigors of regular swimming.
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Shop Now and Elevate Your Fitness Journey
Ready to take your bodyweight workouts to the next level?
Browse our collection of top-brand clothing today and find the perfect pieces to complement your fitness routine. With the right gear, you’ll feel more motivated and confident in every workout session.
Embrace the power of bodyweight exercises and transform your fitness journey without the need for equipment. And don’t forget to gear up with our top-brand clothing to look and feel your best.
Shop now and start your journey to a stronger, healthier you!
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Comments (45)
Hope you guys enjoy this knee friendly workout! Would you like to see more of this kind? Let me know down below 👇🏼💛
Knee-Friendly Workouts are always welcomed. Even if one doesn't have knee problems.
Always good to take care of our knees; no matter the age or fitness level. 👍🏼
Thank you for the knee friendly workout ❤️
This is one of my favorites! PLEASE do more knee friendly workouts! I have a bad knee and can’t do squats or lunges very well, so these are great for me! ❤
Is this the place to ask should we train knees
This was a great short focused workout. Loved the areas you worked out Do more of these.
More knee friendly leg workouts, please.
Hi .. can I do the first one on the ground instead of chair ?
Thank you for this and the playlist. Very helpful for me!
more when
Thank you! Pls post more knee friendly workouts / no pressure on pelvic floor workouts (no lunges / squats) Please?
Thank you for these knee friendly workouts. Hope you can make more of these!
Does the first glute bridge exercise need to be performed from the heel or can the soles of the feet rest on the edge of the bench?
Would you be able to do an equipment free 10 minute knee friendly workout?
Found this routine a little too boring 😢
👍🏻❤️
Killer legs
Thus was so good, love me some workouts with a resistance band 😍
🥰🤗 keep Rocking the good stuff 🤙
💚🙏💜🕊️🐇🐦 Beautiful person 👍 yes more knee body friendly work outs l need to be the new skinny strong the🖖 continue with your creative energy 💪 zen 💃soon😉
Thanks for the knee friendly wo: would love to se more
Love the knee friendly workouts! My knees have been sore since having covid.
Can you share/link what equipment you use? Specifically the mat and bench!
Been a while since I did this workout , it was intense enough that the ten minutes felt like five because I enjoyed it so much time flew . Getting this back in rotation with shorter workouts .
Fantastic 👏
Love girl
Love working on booty and abs. Good video
You are a great instructor, your leg and boot exercises are exactly what I need! They are doable not too intense but affective. You are really good, thanks for instructing!
Love this! Even some knee strengthening workouts would be awesome!!!
Thank you for always reminding us about good form in specific terms. So helpful! Enjoyed this workout and do value knee freindly ones.
Love this easy on the knees workout. Will look for more!
That was so so good ten minutes didn't feel like ten minutes more like five !
Just beginning my fitness journey after long protracted illness it felt great to be able to find a ten minute workout that I could do all of and that gave me a sense of achievement and while I did work up a sweat , I am still ready for more exercise . Thank you so so much . This was awesome 👍🖖🤛!!!
Love the friendly
Great exercises! I'd love to see longer knee friendly workouts 🙂 I have patellar tendinitis and squats and jumps are off limits for now 🙁
I have RA with multiple joint involvement, Low impact workouts are the best!
great to follow. But don't have that item that black thing or horse do you call it. can I still do it
Great workout, thank you!
this is a huge help omg
oh my word, I’ve been searching for a knee friendly workout like this – having knee problems is so inconvenient when working sometimes. thank you <33
Amazing workout! I have a knee injury, and I did this workout for three rounds after my swimming practice, and I was drenched in sweat!
Thank you for this! I have my knees hurting this week so I'm gonna do this!
I just hurt my knee this was so helpful, thank you!
Please do more knee friendly workouts more
I really enjoyed this! I would love to see more and also in 15 and 20 min
Actually KNEE friendly! Thank you. I have done so many videos that claim to be knee friendly but they always hurt my knees 😫
Thank you for this! I have terrible knees and the squats/lunges are just not possible for me.