BUTT & LEGS WORKOUT

This 20-minute leg and butt workout is part of my 30-day fitness challenge. For it, all you’re going to need is yourself and your mat because it’s all about bodyweight exercises. I’ve designed this to be an AMRAP workout, meaning that your goal is to do as many reps as possible (with proper form!) or each move in the time allotted, rest as indicated, and then continue on to the next exercise. It’s intended to be a low-impact, lower-body workout, but don’t let the fool you. You’re going to feel it the next day—but in a good way!

Lunges



1. Stand with your feet hip-width apart, keep your back straight, your shoulders back, and your abs tight.
2. Take a step forward and slowly bend both knees, until your back knee is just above the floor.
3. Stand back up and repeat the movement.
4. Alternate legs until the set is complete.

Proper Form And Breathing Pattern
When doing lunges, keep your weight in the front heel and make sure that when you’re bending your front knee, your thigh and leg form a 90-degree angle. Maintain your feet hip-width apart throughout the entire exercise, don’t put one foot in front of the other. Breathe in as you lunge, and maintain a smooth and steady rhythm.

Glute Bridge

1. Lie on your back with your hands by your sides and your knees bent.
2. Lift your hips off the mat, while keeping your back straight, and pause for 1 second.
3. Return to the starting position and repeat the movement until the set is complete.

Proper Form And Breathing Pattern
When doing the glute bridge, press down through the heels to lift your hips and keep your core and glutes tight. Maintain the upper body relaxed and keep the knees bent at a 45-degree angle. Exhale as you lift your butt off the floor and inhale as you return to the starting position.

Fire Hydrant

1. Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart.
2. Keeping the knee bent, raise one leg up and out to the side, until it’s level with your hip.
3. Return to the starting position, repeat, and then switch legs.

Proper Form And Breathing Pattern
While doing the fire hydrant, face the floor and avoid arching your back. Keep your elbows locked, and don’t let your weight shift over to the support side. Don’t rush through the exercise and don’t raise the legs any higher than your hips. Breathe out as you raise your leg, and inhale as you return to the starting position.



Advanced Bridge

1. Sit on the mat with your knees bent, your arms extended back and your fingers facing away from the body.
2. Lift your butt off the mat, coming into a tabletop position.
3. Lower your hips, return to the starting position, and repeat.

Proper Form And Breathing Pattern
Engage your core and breathe out as you press through the heels to lift your hips. Squeeze your glutes, relax your head and neck, open your chest and keep your shoulders rolled back and away from your ears

Bulgarian Split Squat

1. Place a step or a box behind you and stand up tall.
2. Position your right foot on top of the step, bend your knees and lower the hips until your left thigh is parallel to the floor.
3. Return to the starting position and repeat.
4. Switch legs.

Proper Form And Breathing Pattern
When doing the bulgarian split squat, keep your back straight, your chest open, and face front. Maintain your balance by engaging your core and keep your weight in the front heel. Breathe in as you lunge and don’t let your knee go past your toes.