This is your 10 minute butt lift and pump home workout.
We are going to be toning and tightening into your booty.
It's just 10 minutes on the clock.
I can guarantee you are going to feel the most incredible burn.
No equipment needed, beginner or advanced friendly. It's 10 exercises, no breaks.
If you want to make it a little bit harder, why am I lying, a lot harder! You can add a resistance band.
But trust me, even without the resistance band you are really, really going to feel the burn.
You can get incredible results like these ladies right here.
Don't forget to tag me on TikTok and Instagram for a chance to be featured.
And honestly, I just want to take a second to say you are getting amazing home workout results.
2022 is your year.
Let us know how you get on in the comments down below.
Do this workout challenge every other day for 30 days, if you can.
Let us know how you go in the comments below.
Now to get incredible results, you want to be combining this with good nutrition, longer form workouts, lifting some weights in your home workouts and fat burn as well.
You can get all of that on the LEAN App.
As you already know, we have weekly guides on the LEAN App.
And so much more, structured workout guides and programs as well.
No more talking.
This is going to burn.
Let's pump that booty, let's do this.
We are starting with that leg up in hover.
From there we're going to pump the leg up
and draw it in towards the chest.
Pump and lower.
Find that beat.
Squeeze that booty, pull that core in nice and tight.
Squeeze, lower, come on.
Think of those toned, tight booties.
(timer beeping)
Amazing, keep that leg up nice and high,
feel that beat, now pump.
Pump, pump, good work.
Hello there.
Hi.
(timer beeping)
Amazing, take the leg over to 45 degrees.
Sweep it up and down.
Lift and lower.
(timer beeping)
Good work, now hold it up, squeeze that core,
squeeze that booty.
Pump up.
Up.
You're going at a diagonal, you guys.
(timer beeping)
Amazing work.
Side leg lift, fire hydrant,
I'm coming in front so you can see.
So it's lift and lower.
Hi Teddy.
Flex that foot, pump it up.
Good work.
Five seconds.
(timer beeping)
Good, now hold it up, hold it up high.
Squeeze it, squeeze it.
And pump.
Good.
Up, up.
Good work.
Come on, nearly there.
Come on, I really want that burn.
10 seconds.
Even higher if you can.
Three, two, one.
Woo!
We got to even you out.
Can I move you over, mister?
Okay, lift and lower.
Pump, lower.
Good, keep squeezing.
Core tight, booty tight.
Good, lift that leg up, squeeze and pump, let's go.
Up, up.
Oh my gosh, I love this music.
15 seconds.
(timer beeping)
Ooh, that burn is so real.
Take that leg over 45 degrees, flex the foot.
Lift and lower.
Good, really strong nice movement, you guys.
10 seconds left.
(timer beeping)
Good, hold it up and pump it.
Up, up, up, yes you guys.
Up.
20 seconds, come on, think of that tight booty.
Squeeze!
Higher, higher.
Good work.
Into that fire hydrant.
Can I have my arm back, please baby?
So it's lift and lower.
Good, you want to try and get higher here if you can.
Good, that beat's a little bit slower.
Follow the beat.
(timer beeping)
In three, in two, now hold.
And pump up, up, up.
My butt!
Up.
Don't give up, we're way over halfway
through this workout, Teddy.
Come on, go higher.
(timer beeping)
Oh my gosh, wow.
Onto your side now.
Good.
Place those feet together.
Come down onto the forearm.
Lift, lower.
Keep that core nice and tight, push against that band.
Make it harder by moving the band further down.
Core tight.
(timer beeping)
Okay, come on down now into lying.
Take that knee into the chest, push it back,
pump the leg up.
Flex that foot for me, okay.
Squeeze that freaking booty.
Tight, lifted, perky butts, here we come.
(timer beeping)
Okay, hold it.
Hold it.
Squeeze it.
Four, three, it's back and extension.
Pump it up, up, up.
Yes, you guys, come on, squeeze that booty!
Core tight, waist lifted.
Four.
(timer beeping)
Woo!
We got to love roll here.
Onto that other side.
Swing those legs around.
Four, three, two, let's go.
Lift, lower.
Good, really open those knees apart with meaning.
Oh my gosh, this butt cheek down here is actually cramping.
All the way down.
Drive in, back, flex the foot, pump it.
This song is brilliant.
Ooh!
(timer beeping)
Okay, hold it.
Hold it there, squeeze that booty for me.
Hold freaking strong.
Strong, strong, strong, strong, strong.
Take it back into extension, now pump up.
Up, up, up.
Good work, you guys.
All the way, squeeze that booty.
You got this, two exercises left after this, come on.
Squeeze.
Core really tight.
Pump it.
(timer beeping)
Amazing.
Coming onto your back now.
Now without strong hamstrings,
your glutes have nothing to sit on.
Come on up, squeeze that booty.
We're going to drive the knee into the chest, lower and up.
Come on, really squeeze those butt muscles.
Flex that foot.
(timer beeping)
Good, one more.
Place that foot down, shift the body weight over.
Hold.
Okay, let's go.
Down, squeeze.
This is your last exercise, guys, come on.
Don't give up now.
If you want to lift those arms up, make it harder.
Three more.
Two more.
And one.
Wow.
Oh my gosh, guys you've made it.
I am so proud of you.
Make sure you come back, repeat this workout.
Let us know how you get on in the comments down below.
You smashed it.
See you guys soon.
(upbeat music)