This is your 10 minute at home butt pump and tone workout. No squats, no jumping and kneww friendly.
This is going to sculpt, build, tone and tighten into those glutes.
No equipment needed.
Trust me, you are going to feel the most incredible burn and get results.
(upbeat music)
(workout timer)
Starting off on all fours, straight leg.
You're going to take that leg up to the sky
and back down again.
30 seconds, each exercise.
Breathe.
Breath out, as you come up.
Breath in, as you lower.
And we are going to set this booty on fire.
(upbeat music)
Good, keep that core nice and tight.
And next up, (workout timer)
we're going to bend the leg.
Good, bend that knee.
Pump up and lower down.
(upbeat music)
(workout timer)
Amazing, hold it at the top.
And fast pulses up.
Digging that heel up to the sky.
Amazing work.
(upbeat music)
Halfway already.
(upbeat music)
Good, keep squeezing that booty.
(upbeat music)
(workout timer)
Great work.
Bring it back into neutral.
Shoot that leg out to the side and back down again.
Fire hydrants.
Pull tight.
(upbeat music)
(workout timer)
Good, from there, take that leg behind
and lower it down, so it's out to the side.
Shoot it behind and up
and then down.
(upbeat music)
Make sure that foot is flexed
and you're leading with the heel,
to turn on that posterior chain,
the muscles down the back of the leg.
(upbeat music)
(workout timer)
Good, we're actually going to reverse.
Now, take it up and behind.
Round to the side and lower down.
(upbeat music)
(workout timer)
Okay, straighten the leg out.
Now, we're going to take that leg up at a diagonal,
swooping it up to the sky.
Keep that foot flexed for me.
(upbeat music)
Come on, strongly.
Pull that in tight.
Keep pushing.
10 seconds.
(upbeat music)
(workout timer)
Amazing work.
We are going straight onto the other side.
Take yourself around, lower yourself down,
flex that foot
and drive up to the sky.
(upbeat music)
(workout timer)
Okay, hold it up strong.
And now, tiny little pulsations up.
Really fast.
Drive that heel up to the sky, guys.
(upbeat music)
Your booty should be burning.
10 seconds left.
(upbeat music)
(workout timer)
Okay, straighten that leg out.
Lift and lower.
Breath out as you come up.
Breath in as you lower.
(upbeat music)
(workout timer)
Okay, straight into those fire hydrants.
Lift it up and lower.
(upbeat music)
10 seconds left, you guys.
Keep it strong, come on.
(upbeat music)
(workout timer)
Okay, combining that movement.
Out to the side, round and down.
(upbeat music)
Nearly there, now.
Come on, 10 seconds.
(upbeat music)
Don't give up.
We are getting results.
(workout timer)
Okay, reverse that movement.
Shoot it up and behind.
Round and down to the side.
Oh my gosh, this uneven decking here
is killing me right now.
(upbeat music)
20 seconds guys.
(upbeat music)
(workout timer)
Okay, straighten that leg out.
Now, we're taking it up at that diagonal.
(upbeat music)
Come on, don't give up.
We've got this.
Six exercises left.
(upbeat music)
(workout timer)
Okay, now you're really going to hate me.
We are coming onto our side.
You're going to strengthen out the underneath legs.
The upper foot hooks on the back of the heel.
Open and close.
(upbeat music)
Did I just say back of heel?
I meant back of knee.
You guys know what I mean.
Just follow me.
(woman laughs)
(workout timer)
Amazing work.
Bend that underneath leg.
Straighten out that upper one.
Bring it forward, down and up.
This is going to really burn the outer booty.
(upbeat music)
Don't give up.
Come on, all the way.
(workout timer)
Turn onto your back now.
And I want you to dig the right heel in.
Lift the left leg up.
Down and up.
(upbeat music)
Come on, squeeze that booty.
Squeeze, squeeze, squeeze.
Hold at the top.
Hold there.
(upbeat music)
Higher.
Higher. (workout timer)
Okay, straight change.
Dig that left heel in.
Hop on the right leg.
Let's go.
(upbeat music)
Okay, now hold it at the top.
Hold strong.
Come on guys, hold strong.
Try and come higher. (workout timer)
Amazing.
We have to even you out,
so swing those legs around,
straighten out that underneath leg.
Hook the toes on the back of the knee.
Good.
Strong movements.
(upbeat music)
(workout timer)
Last exercise.
Take that leg forward,
as far forward as you can.
Down and up.
Then you're done.
Finish off strong.
(upbeat music)
Bring it further forward.
Come on, further forward.
(upbeat music)
(workout timer)
Amazing.
Oh my gosh, my butt is on fire.