10 MIN LEG/BOOTY WORKOUT (No Squats + Knee Friendly)

TopShop · May 28, 2024

10 MIN LEG/BOOTY WORKOUT (No Squats + Knee Friendly)

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Video Transcript

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hey guys welcome back today we’re doing a 10-minute lower body focus workout that is knee friendly I have been getting a lot of requests to do workouts that are easy on the knees so this lower body workout does not include any squats or any lunges we’re going to be doing some exercises that are targeting our legs and a lot of our glutes without putting any pressure on the knees so for this workout I am using some weights a resistance band a mini band and also a bench but if you’re working out from home you can just use a chair or a table or not going to be sitting or laying on the bench we’re just going to be using it for our feet and also just for balance for our hands and then weights are optional I’m just going to be using those to do some straight leg deadlifts but if you don’t have any weights that’s totally okay you can do the exercise without weights or just use whatever you have available to you at home and then the resistance band I’m going to be using for doing some donkey kicks and also some lying abductions the donkey kicks you don’t necessarily need the resistance band for but for the line abductions that exercise you will need the resistance band for if you don’t have a and I will give you an alternative exercise when we get to that point in the workout but basically each exercise we’re going to do 45 seconds on in 15 seconds off so just make sure that you can see your screen so you can follow along with me and without further ado let’s get to it all right guys our first exercise we’re going to start off with is some glute bridges you’re going to place your feet up on your chair or bench or whatever you’re using make sure your knees are at a nice 90 degree angle up and squeezing lifting those hips as high as you can slowly lowering down don’t sit at the bottom too long or face this for half a second and back up and squeeze cuz I’m gonna tell me they say good [Music] [Music] all right next up we’re standing up EDA we’re doing I’m straight leg deadlift so if you have any weights you’re out loads ready here we go slight Bend of the knees keep the chin of top and squeeze at the top [Music] so the ground I’m going to do some by like lips so choose one five minutes on one side for five seconds extend one leg arm comes up and we reach back squeezing that inner thigh make sure you’re sitting forward on their hips so you’re really using that inner side [Music] [Music] all right [Music] [Music] when I get you back oh yeah oh yeah all right standing up next up we’re going to do some side leg lifts to focusing on our outer thighs you can hold on to the wall if you need extra balance keep this leg bent and the meat and just up and really squeeze that glute keep this beat eggs in parallel so your toes are pointing forward the whole time up and squeeze if you want to make this more intense you could add a resistance band or you could add a weight it’s totally up to you [Music] when I get suit back oh yeah all right you’ve been arrested we’re going to do the other side [Music] [Music] [Music] all right go ahead and put on your resistance band if you have one next up we are going to do some donkey kicks holding on to the bench so not on our knees place your hands on the bench and kick [Music] keep those knees bent core engage but is the one with my thoughts all right 15 second rest and we’ll do the other leg to let you be homeless shelter [Music] [Music] [Music] either come home to stay away [Music] I don’t wanna lead you astray ready all right next up we’re gonna do some of them come back to her back if you don’t have the resistance hand you’re going to do the same motion just like the donkey kicks but you’re going to do it with fire hydrant and loops instead we can do ten on one side and then ten on the other leg if not we’re laying down let’s come open squeeze and together [Music] [Music] can I find more can I find you [Music] [Music] all right legs are extended and in front of you nice and straight we lift the leg up one two three and lower one two three and lower so we’re really focusing on our quads here and a bit our hip flexors trying to keep the upper body nice and straight so you’re really using that leg and you keep that core nice and strong [Music] [Applause] [Music] guys great job so I hope you guys enjoyed this quick 10 minute Nev friendly workout if you guys wanted to make this a little bit more intense you could do two or three rounds of this workout I really hope you guys enjoyed this if you’d like to see more the front leg workouts please let me know in the comments down below and also by giving this video a thumbs up also make sure that you’re following me on instagram because i do post more fitness related content and extra workouts over there so check that out in the description and make sure that you’re subscribed and i’ll see you guys in my next video [Music] you

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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Yoga Sets

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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

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Chlorine-Resistant: Durable materials that withstand the rigors of regular swimming.

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10 MIN LEG/BOOTY WORKOUT (No Squats + Knee Friendly)