10 minute Lower Body Workout to Lean and Tone Your Glutes, Thighs and Booty

10 minute Lower Body Workout to Lean and Tone Your Glutes, Thighs and Booty

This 10 minute Lower Body with Weights Workout to Lean and Tone Your Glutes, Thighs and Booty will get you toned inner thighs, toned legs, a round booty and slim calves! Get ready to feel the burn and to show off those legs on spring break!  To help you get the most out of your time and get results, add your email here to Get our new free monthly workout schedule.  

Want stronger, more toned legs?

Whether your fitness goal is weight loss, an increase in muscle mass, or decreased body fat, strength training the lower body is key. The right exercises will not only help tone your entire lower body, but will strengthen your core and provide more stability for every movement you do — in the gym and out.

These exercises are meant to be performed slowly. We are strength training today. Unlike a Cardio or HIIT workout where you are moving quickly, these exercises are meant to be done with attention to detail. Concentrate on deliberately moving throughout the entire exercise and squeezing the glutes at the top.

Make sure to Water Bottle - Hydration plays an important role in both fitness and nutrition. It helps remove waste from the body. Water aids the body in metabolizing stored fats and carbs so drinking water is important for burning off fats from food and drink. Grab your 34oz BTES Water Bottle here

 

Frequency

To work on your lower body and focus on lean muscle tissue and endurance, make sure you use enough weight that you can ONLY complete the desired number of reps.

Because your lower body is so strong, you'll probably need a variety of weights to really challenge your body. You may be able to use up to more weights with Squats vs lunges, depending on how long you've been exercising. 

If you're just starting out, it's best to start with a lighter weight to work on your form and make sure you don't overdo it. 

How often you should workout?

This workout for lean lower body combines the best of the best thigh, booty and glute slimming exercises so that you can take an active approach to leaning out the lower body. Built specifically to help people get slimmer thighs, the mix of light resistance strength training along with these moves are the perfect exercises for building long, lean muscles in the legs. As an added bonus, there is also some abdominal toning that will naturally happen when you use your core.

Don't forget that what is most important along with your daily workout is making sure that you have your nutrition goals set! You can get your free customized nutrition plan with one of my coaches to help guide you in your journey.


Low resistance, high rep bodyweight exercises

Why does this combination of exercises slim thighs, booty and calf muscles? The exercises in this workout are the best for leaning out the legs because they consist of not moving the entire body’s weight at times. You are focusing on a specific area!

The more weight that you put on a muscle, the stronger it will get and the more mass it will attain. Many women are afraid of building “too much” muscle. Building lean muscle will actually make it easier to stay at a healthy body weight which, in turn, makes it easier to get a lean lower body. Do not avoid building muscle! 

What we are doing in today's workout!!!

Reverse Lunge to Single Deadlift Right and Left:  Begin by holding weights in both hands to your side and move into a reverse lunge.  Squeeze the glute to help you position of the lunge. Maintain balance at the top position for 1 second. Transition into the deadlift by keeping your hips in a relatively neural position drop your weights. Return to your starting position by driving up through heel and finish with glute squeeze to return to the start. Repeat on both sides. 

Sumo Squats: Stand with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips. With your hands clasped together at your chest ( while holding your weight) push your hips back and squat down, keeping your back straight and your upper body lifted.

Side Lunge with Leg Left Lift Right & Left:  Step out with your right foot as wide as possible. Engage through the right heel as you drop your hips down and back while keeping the right leg lifted. After finishing the reps on your right side, repeat with your left side. 

Squat Jump to Front of Mat & Turn Around: Stand tall with your feet hip-width apart.  Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor. Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again.

Alternate Diagonal Squat:  The alternating diagonal squat is a unique total body exercise that targets your quads, shoulders, and core. With a shoulder width stance, hold weights in each hand to the side of you.  Squat down and rotate your torso and weight to the outside of your knee.  Rise up from the squat, rotate your torso and weight to the other knee!  Keep rotating sides!

Romanian Deadlift Right: Stand with feet hip-width apart facing the right side of your mat. Hold your weights in each hand. Keep your back and legs straight, bend at the hip (not at the knees), sending your opposite leg to the back as you lower the weight toward the ground. Maintain that position and lower yourself as far as your flexibility allows, ideally with the barbell landing halfway between the knees and toes. Engage your glutes, contract your hips, and drive back to the starting position, locking your hips out at the top. You should feel a squeeze in your hips and quads as you lock them out. Repeat. 

Romanian Deadlift Left: Stand with feet hip-width apart facing the left side of your mat. Hold your weights in each hand. Keep your back and legs straight, bend at the hip (not at the knees), sending your opposite leg to the back as you lower the weight toward the ground. Maintain that position and lower yourself as far as your flexibility allows, ideally with the barbell landing halfway between the knees and toes. Engage your glutes, contract your hips, and drive back to the starting position, locking your hips out at the top. You should feel a squeeze in your hips and quads as you lock them out. Repeat.  

Wide Squat to Wide Deadlift: Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. Lean forward and wrap both hands around your weights. Keeping your core tight, push through your heels to stand up straight. Keep the weights directly underneath your body as you pull upward.  Pause at the top and squeeze your butt. 

Give this 10 minute workout routine or get the full workout on the BTES app!

 Want more?! You are going to love this 5 Best Exercises to Lean Out Workout!

Leave your comments below, let me know what workouts you want to see next.

Love,

Rebecca

xoxo

 

 




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