When I want to work out but I don’t have enough time to go to the gym and do a session, I like to do a home workout. This workout is targeting your legs and your glutes (your booty). It is quick and easy so you only need a spare 20 minutes or you could even do it while watching the tv!
Exercise 1: Bulgarian Split Squat
Your feet should be hip-width apart. Reach one leg back onto the sofa or some kind of platform and rest the top of your foot onto the platform. Lower your hips towards the floor so that your knee comes close to the floor. Be careful that your knee doesn’t go over your foot on the floor and make sure you keep your torso upright. This exercise pretty much targets all of your leg muscles, mainly the glutes and the hamstrings.
Exercise 2: Glute Bridge
To do this place your heels on the sofa or your chosen platform. You want your knees bent to 90 degrees. Driving through your heels on the top of your platform, press your hips up as high as you can remembering to squeeze your glutes and keep your core tight. Keep your knees in line with your hips and ankles. Hold for 1-2 seconds then lower down and repeat.
Exercise 3: Squat Pulses
Start standing with your feet hip-width apart and arms either out in front of you or near your chest. Keep your weight through your heels and keep your torso upright. Your knees should also not be over your toes. Push your butt back and drop down towards the ground through your hips. Your knees should be slightly turned out and not coming inwards. Rather than coming back up to the starting position hold the seated squat at the bottom as you pulse a few times then come back up while squeezing the glutes. I do two pulses at the bottom but you could do as many as you like!
Exercise 4: Donkey Kick Backs
Get on all fours with your arms spaced shoulder width apart. The bend of the knees will be 90 degrees. Lift up your left leg until your hamstrings are in line with your back while maintaining the 90 degree angle. Contract the glutes and hold the contraction at the top for a second. Bring knee back forwards to go back to starting position then repeat.
For each of these exercises I normally do 15-20 reps then have a 30 second to a minute rest then repeat x3.
Here is a video of myself doing these exercises to help you out:
These exercises should hopefully make you feel the burn so enjoy!