For the second video in our Workouts You Can Do Anywhere series with my friend and trainer Michelle Kuhnreich, we are focusing on my favorite body part: the booty! Since I’m a runner, I need strength and power in my lower body, and since I’m a busy mom, I need to work out those areas quickly and efficiently. At just 10 minutes long, this workout is the perfect way to tone up the legs and booty in a short amount of time.
As you’ll see in the video below, this workout is made up of two quick circuits that focus on your booty, quads, hamstrings, and inner and outer thighs. As Michelle mentions, you can do the workout in 10 minutes, or you can run through it twice for an extra burn.
Watch the video and check out the step-by-step instructions below, and then get to it. Let me know in the comments how you liked the workout!
Workouts You Can Do Anywhere: Booty
Circuit #1: 30 seconds each (no rest between exercises, 2 min of work)
Standing with your feet hip-width apart, bend your knees and push your booty back, chest up, weight in your heels.
Alternating step back lunges
Step one foot back, bending at the hip, knee and ankle. Drop the back knee toward the ground, getting as close to the ground as possible. Pause for a second and push through the planted foot to return to the starting position. Alternate legs.
Reverse lunge with side kick (right)
Step back with your right foot, coming into a deep lunge, bending both knees to 90 degrees. As you come up, kick your right leg out. With control, return to the lunge position and repeat.
Reverse lunge with side kick (left)
Step back with your left foot coming into a deep lunge, bending both knees to 90 degrees. As you come up, kick your left leg out. With control, return to the lunge position and repeat.
After Circuit #1, move straight into Circuit #2
CIRCUIT #2: 1 minute each. Repeat 2x (8 min of work)
Lie on your back, shoulders relaxed and hands at your sides. Driving through your heels, lift your hips a few inches up off the floor, squeezing your booty at the top. Keep lifting and lowering hips down to tap the ground.
Ninja fire hydrants
On all fours, knees under hips, shoulders over hands, lift one of your knees out to the side and back to the floor, light on your hands with abs engaged. Alternate to the other side.
Sumo squat hold + pulse
With feet pointed out, sit low, chest up, abs engaged and pulse up and down about an inch.
On all fours, kick your right foot back behind you, extending your leg. Alternate legs.