10 min LEG/BUTT/THIGH (Killer No Equipment Workout)

TopShop · May 25, 2024

10 min LEG/BUTT/THIGH (Killer No Equipment Workout)

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Video Transcript

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[Music] [Music] Hello everybody welcome back today I’m leading you through a super quick lower body workout that you can do absolutely anywhere requires zero equipment we are going to be doing lots of squats and lunges so please make sure you’ve warmed up I’ve linked my lower body warmup in the description down below so go do that first then come back here like I said you don’t need any equipment just make sure you have something soft beneath you make sure you can see your screen so you can follow along with me and without further Ado let’s get to it all right so we’re going to start off with a series of squats your first exercise is just going to be a regular body weight squat then your second squat you’re going to pulse at the bottom and come up here we go 30 seconds when you come up make sure you’re squeezing your glutes but you’re not not squeezing your glutes to where you’re pressing your hips forward you’re going to keep your body slightly angled forward ground in those feet and squeeze the [Music] glutes next up we’re going to add a rise so we’re not going to take a rest so coming down and then all the way up stretching those legs all the way up on the toes down and [Music] [Music] up next up without a rest we’re going to come down into a squat and we’re going to hold and we’re going to just breathe in this position make sure that your bum is down nice and low in line with those knees you can have your hands out to the front you can have them by your fingertips or by your ears 15 more [Music] seconds good shake them out we’re taking a 15c rest next up we’re going to do some reverse lunges again we’re going to do 30 seconds on each side without taking rest in between so you’re going to stick with the same leg for the first 30 seconds stepping back into your lunge same thing body angled forward hinge point is this glute press through your supporting heel to stand [Music] up [Music] getting ready to switch sides [Music] through nice job shake it out we’re going to continue with reverse lunges except this time we’re going to add a kickback squeezing our glute in between so stepping it back hit this lunge position transfer all the way into this supporting leg squeeze this glute pop it back down to your lunge back to Center other side step it back kick it up down and Center make sure you really squeeze and hold when you do that kick back make sure you really feel it in that glute press through your supporting [Music] heel nice job 15 second rest we’re going to do some side lunges next so stepping it out nice and wide you’re going to make sure that you’re sitting back into your lunge keeping your chest lifted and sitting into your heel so coming down and up really press through that glute other side press through that glute squeeze those inner thighs together as you come [Music] up try not to let this knee come inward keep it out pressed over top of the outside of that foot nice job on the ground we are going to do a series of glute Bridges without rest in between so regular glute Bridge single leg glute Bridge other leg then we’re going to go back to both feet on the ground doing a pulse so here we go just regular glute Bridges press it up squeeze weight is in those heels remember we’re not arching our back as we do this [Music] we are going to lift one leg and do a single leg glute bridge now your leg can either be straight or it can be bent same thing you’re sitting your weight into that supporting heel and we’re getting ready to switch sides and we’re going to have both feet on the floor you’re going to press your hips all the way up you’re going to come halfway about halfway down and then press it back up so booty does not touch the floor here squeeze those glutes all the way [Music] up nice job all right we are almost there next up you’re going to do a curtsy lunge into a narrow squat so you’re going to come back this leg steps back on a diagonal sitting into your feel as you come through Center feet are narrow so about shoulder width apart toes facing forward then we come to the other side step it back and [Music] together come on guys push [Music] through nice job shake it out we’re going to do a sumo squat with a rise next so feet are a little bit wider than regular squat stance and toes pointed outward on a diagonal sitting all the way down into your squat using these glutes coming up then from here rising down and [Music] up stretch those legs all the way at the top squeeze squeeze those inner thighs [Music] together all right last minute of this workout you’re going to absolutely hate me and I do not take it personally but we’re going to do some jump squats and then I’ll let you know what we’re going to do for our second half of this so we’re going to do jump squats just push through 30 seconds here we go down and [Music] up [Applause] good I’m giving you two seconds to shake out those legs we’re coming down into a squat and we’re holding coming into a nice meditative State here just breathing you can also take it a little bit wider if you want and pulse 8 7 6 5 4 3 2 1 that is it Guys shake out those legs make sure you do a proper cool down I have a leg day specific cool down that is also linked in the description if you enjoyed this one make sure to give it a thumbs up let me know if you made it through in the comments down below if you’re new here hit that subscribe button turn on your post notifications so you don’t miss another video from me and I will see you guys next time bye if you enjoy my workout videos then make sure to join me in the madfit app you’ll get access to structured programs challenges exclusive workouts recipes and many more Amazing features that will help you on your health and fitness journey if you haven’t already downloaded madfit make sure to click the link in the description and I will see you guys inside the app to [Music] [Music] make to make I to make

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

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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

Versatile Use: Perfect for both swimming and beach workouts, our swimwear combines style and functionality.
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10 min LEG/BUTT/THIGH (Killer No Equipment Workout)