15 Minute Workout Summer Legs & Booty

With the warmer months just around the corner it’s time for us girls to dust off (shave, wax & moisturise) our pins and get them looking fabulous in time for summer. Below is my 15 minute leg & booty workout that helps me put my best foot forward 🙂

Warm up: 1-2 minutes – Star Jumps or skipping

1. Squats

Targets: bum and legs (glutes, hamstrings, quads)

Sets: 4 – Reps: 15 – Rest: 30 sec

Stand with your feet shoulder-width apart, keep your stomach sucked in and clenched the whole time and keep your back straight & strong. Have the majority of your weight in your heels. Squat down slowly by bending your knees making sure you’re knee doesn’t go over your toes (ie you can just see the top of your toe or shoe).

Go as low as possible (so it feels as though you’re about to sit down in a low chair) without knee pain. Slowly rise back to the top. Remember to drive yourself up, pushing through the back of your heels and have your glutes activated the whole time like you’re squeezing a nut between your cheeks 🙂

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2. Lunges

Targets: bum and legs (glutes, hamstrings, quads)

Sets: 4 – Reps: 15 – Rest: 30 sec

Stand with feet shoulder-width apart and take a long stride forward. Raise your back heel off the ground. You want to have enough space from the heel of your front leg to the toe of your back leg so when you lower yourself directly down you can feel a stretch in your rear quadriceps and hip flexor. Keep your torso upright and drop your back knee down, keeping your weight through your front heel.

Make sure you can see your front toes and your knee isn’t going over them, straight down not over. Raise to the height just before your knee locks out, always keep a little bend in the front knee- don’t lock it out.

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3. Hip Bridges

Targets: bum, core and legs (glutes, abdominal muscles & hamstrings)

Sets: 4 – Reps: 15 – Rest: 30 sec

Lay on the floor with your feet flat & knees up, placing your feet hip width apart. Again pull in and clench you stomach and lift your hips up from the floor raising your butt to a table top position. Make sure you are clenching your butt and most of your weight is in your heels. Lower yourself slowly to the floor and repeat.

Make sure you are concentrating on clenching your butt, stomach and drive yourself up, pushing up through the back on your heels. This is great at activating your hamstrings, core and glutes. This exercise is especially important if you are a runner as we tend to be more dominant in the quadriceps and this can lead to injury if we don’t distribute the work load amongst the other muscle groups in our legs.

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4. Single Calf Raises

Targets: Calf muscle

Sets: 3 – Reps: 20 each foot – Rest: 30 sec

Stand on one foot on a step or ledge with the top half of your foot supported on the step and the back half hanging off the edge. Make sure you start with your foot level and push up until your standing on your tippy toe. Lower your foot back down and repeat on each foot 20 times. When you push up use power – short sharp burst up to your tippy toe, then lower.

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Super-set

To mix it up and get a really good workout, on alternate days complete a set of each exercise back to back with no rest, which will constitute 1 round. Do at least 3 rounds to start then see what you can build up to. Enjoy 🙂

 

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