If you are wanting to grow, tighten
and lift your booty from home,
this is the exact workout for you.
Do not leave, it's just 10 minutes,
and I know you are going to get incredible results
with this workout.
No equipment needed, but if you want to get incredible results
I recommend using resistance, like a resistance band.
Now this is part of your longer full free guide
which is available just here,
you can download it in the description box
and I want you to do this for 14 days
and let me know how you get on on the comments down below.
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it is the Gymshark Black Friday Sale tomorrow,
the 17th of November, all of the details
are in the description box,
please, please, please make sure you do not miss out.
You know that these sales go absolutely wild,
up to 60, yes, 60% off.
My link to shop is in that description box,
please guys, if you wouldn't mind supporting me
it means the world.
Okay, let's get started.
Okay, we're coming all the way up into standing,
then back into that nice deep reverse lunge.
Really drive up through this heel,
through this booty, and to make it harder,
add that LEAN adjustable band on.
Good work guys, you're halfway already.
Come on, drive up, keep pushing.
Nice strong movement.
Nearly there.
(beeping from speaker)
Amazing, from here take that leg back, and now pulse.
Driving up through that heel,
push, push, push.
Nearly there.
(beeping from speaker)
Incredible. Up into standing,
change onto that other side.
Take that lunge nice and far back,
now drive up into standing.
And if you fall at all guys,
please don't worry, this is my weak injured knee,
so I tend to fall around a little bit, that's fine.
Just keep digging deep.
You're coming into that home straight now.
(beeping from speaker)
Okay, hold it back nice and low, and pulse it.
Amazing work.
Come up, core tight, think elegant, think Pilates.
(beeping from speaker)
Amazing. We're coming up into standing
and I want you to grab that band, if you have it.
From here, sinking your body weight low,
we're going to do some little crab walks side to side.
One, two, one, two.
Good, really push out against that band if it's on.
Nearly there now, come on.
(beeping from speaker)
Hold it, and pulse out.
Amazing. Nice and fast.
Keep pulsing them, go down on the mat.
Come on guys, push, push, push, push, push.
(beeping from speaker)
Okay, down onto the mat now,
I want you coming up into a Bridge position.
Feet shoulder distance apart.
From here pump up for 10, then push out for 10.
Squeeze that booty.
Nice and fast.
(beeping from speaker)
Okay, now hold, squeeze at the top, 15 seconds.
Hold, hold, hold.
Then we move on our side.
A little bit higher guys.
Oh, good morning, Teddy.
(beeping from speaker)
Okay, rolling onto your side,
I want those feet together, knees together.
Going to draw some circles with that leg.
Keep that core tight and waist lifted.
If you've got this band on,
keep pushing, keep digging deep.
Three, two, one, change direction.
Come on, you can do it.
(beeping from speaker)
Amazing, I want you to turn onto the other side now,
swing those legs around. Amazing.
Hi, Teddy.
You're going to draw those circles.
Breathe you guys.
(beeping from speaker)
Okay, let's go.
Good morning (laughs), oh.
Good, drawing those circles guys.
Three, two, one, change direction (laughs).
Good work, you're nearly there.
Nearly there.
(beeping from speaker)
Okay, turning onto your stomach now,
I want you to breathe, have a moment,
we're getting started in 10 seconds.
Okay, we're going to lift those legs up to the sky,
open, close, and lower.
(beeping from speaker)
Okay, let's go, lift open close, lower.
Amazing guys.
Keep squeezing those booty muscles.
Think of the results.
Think of those strong glutes.
I know it burns, don't give up.
(beeping from speaker)
Okay, hold it up, pump out.
Good work.
Come on, keep pushing, keep pumping.
Whoo!
Nearly there, squeeze that booty.
(beeping from speaker)
Amazing. Up onto all fours,
and we need to take that leg now out
to the side, up and lower,
so it's a pump at the top and lower.
He's like, "What are you doing mummy?"
Good, and changing sides, guys,
up pump, lower.
Nearly there now, nearly there.
Oh my gosh, it burns.
(beeping from speaker)
Amazing, last two exercises are up and standing.
I want you to take the band off,
these are possibly the hardest ones, okay?
You're going to take yourself down with a bent knee
to touch your hand to the floor.
Hold with this other leg, from there,
bend, straighten, lift lower.
If you can't reach the floor,
pop a book or something down,
or if that's too much, come onto a wall,
bend, straighten, thank you Teddy, lift, lower.
Good work.
I know this burns.
Don't give up, okay?
If you can, you are down on the floor.
Come on, don't give up, we're nearly there.
Coming into those last 10 seconds.
Six, five, four, three, two, and one.
Oh my gosh, I've got the shakes, wow.
Okay, going onto that other side,
just need to shake my booty out.
Whoo! Okay, remember,
the hand is down if you can,
with that slight bend through the knee,
if that's too much, hand is here,
bend, straighten, lift lower.
Let's go.
Good work guys.
Whatever works for your body,
keep that core nice and tight, and breathe.
No giving up.
We can do this.
20 seconds left, yes, you guys.
Trust me, I feel it too.
I haven't done this exercise in years.
I learned this in Pilates training,
and wow, that burn.
Cool, we're nearly there, nearly there.
(beeping from speaker)
Go one more for me.
Yes, you guys, oh my gosh.
Holding in a squat, to finish up,
with tiny little pulse outs, then we're home,
oh wow, two, one, and we made it.
Oh my gosh, that was amazing.