10 Minutes Legs and Booty Burn

Hey guys! I’m back today with Rachael of Shape Fitness Durham to kick your butts (literally). You can see our post on 10 minute arms here. Funny story, I actually planned to take these pictures BEFORE my workout with Rachael, but it wasn’t light out yet, so we worked out and then worked out some more for these pictures which is why I am a sweat monster. But, no pain, no gain, right?

This 10 minute lower body workout will tone your legs and butt in no time! For best results, perform this workout 2-3 times a week. This entire workout can be done without weights, but adding them will make each exercise that much more effective!

Circuit 1:

# 1. Lunge to Curtsy

Take a giant step backwards with one foot and lower into a lunge until both knees are at 90 degrees. Keep all of your weight in your front heel. You upper body should be tall with your core engaged. From this lunge position, take your back foot and step over, behind your other foot so you end up in a curtsy lunge. All your weight is still in your front heel. Push through your front heel to stand all the way up to the starting position and repeat 10-15 reps per side.

Trainer Tip: Between reps, keep your standing leg slightly bent to maintain tension in your muscles and get the most out of the exercise.

# 2. Single Leg Stand Up

Start by sitting on the edge of a chair with one foot flat on the floor, ankle under your knee, and the other leg straight out. Keep your core tight, and upper body tall as you press through the heel on the floor to stand all the way up, keeping the other leg straight and in the air. Don’t lower the lifted leg, and slowly lower your body back down into the chair, maintaining control the whole time. Repeat for 8-12 reps per leg.

Trainer Tip: Keep your non-working leg straight and as high as possible during the entire exercise. This will make your abs really engage so you get some good core work here, too!

# 3. Bridge Leg Raise

Lay on the floor with one knee bent and foot flat, and the other leg straight out on the floor. Press through the heel of the flat foot to raise your hips up off the floor into a bridge position. From here, raise the straight leg until it is up and down in the air. Keeping your hips up, lower the straight leg back down until your heel taps the floor and repeat. Complete 10-15 reps per side.

Trainer Tip: Curl your shoulders under and clasp your hands beneath you to get even more range of motion in your bridge.

Circuit 2:


# 1. Squat Jump

Stand with your feet about hip width apart. Shift all your weight into your heels and lower your butt down into a squat, keeping your head and chest up and facing forward, and your knees behind your toes. Using your arms for momentum, spring your entire body off the floor, landing softly toe to heel as you drop back into the squat to repeat. Complete 10-15 reps.

Trainer Tip: To increase your calorie burn, perform squat jumps as quickly as possible (with good form). This will get your heart rate high and boost your metabolism for the rest of the day!

# 2. Sumo Squat with Calf Raise

Stand with your feet wider than hip width apart and your toes turned out as far as is comfortable for you. Tuck your tailbone under and keep your upper body tall with core engaged. Lower down into the sumo squat and be sure to keep your knees over your ankles (don’t let your knees fall inward). While you are still in the squat position, lift your heels off the floor, contracting your calves. Press through your toes to stand back up, drop your heels down, and repeat for 10-15 reps.

Trainer Tip: Add a pulse in the sumo squat position before lifting the calf raise. This will engage your glutes even more and help you achieve that tight booty!

# 3. Wall Sit

Pick a blank spot on any wall. Press your back against the wall and lower down until your knees make a 90 degree angle. Make sure your ankles are right under your knees. Hold this isolated position for 30-60 seconds.

Trainer Tip: Wiggle your toes every once in a while to make sure you are keeping all of your weight in your heels and not your toes.

Those squat jumps really get ‘cha (and make you make funny faces), but now at least I feel like I can enjoy my weekend!

Enjoy friends, make today a great/healthy one! Annnnnnddddd, have an amazing weekend!

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