CONTACT ME 

Samantha Bowers

samantha@thefitbrunette.com

@samanthabowers

Kansas City, Missouri

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© 2019 by SAMANTHA BOWERS | THE FIT BRUNETTE | THE BALANCED BODY TRAINING, LLC

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

VIDEO: How to Tone Your Legs and Glutes with NO Equipment! 30 MINUTE LEGS AND GLUTES WORKOUT

July 25, 2017

I think one of the MAIN factors that prevents people from getting their workout in is the idea that you have to have a bunch of fancy equipment or an expensive gym membership to get into shape. You DON'T! All of these moves can be done using only your bodyweight. I like to hold a dumbbell during some of these exercises for more of a challenge, but that is totally up to you and how your body feels doing these moves.

 

FACT: I do NOT belong to a gym. I do all of my workouts in my basement, using only dumbbells for equipment. You can get a good sweat session in ANYWHERE as long as you are willing to put in the effort to have a great workout!

 

This is a quick, no equipment LEG AND GLUTE WORKOUT that you can do ANYWHERE! I combined some of my favorite lower body exercises into one intense session that only takes about 30 minutes to complete. Watch the video below for a complete run through of the workout with demonstrations of each exercise. 

 

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 PRESS PLAY ABOVE! Complete the circuit three times through.

 

1. Split lunge jumps

20 reps (10 on each side)

2. Pulse lunges

40 reps (20 on each side)

3. Donkey kicks

30 reps (15 on each side)

4. Fire hydrants

30 reps (15 on each side)

5. Step back lunge with kick

20 reps (10 on each side)

6. Skater slides

30 reps

7. Front plank knee drives

20 reps (10 on each side)

8. Glute activating lunges

20 reps (10 on each side)

9. Hip lifts

20 reps

10. Side plank leg lifts

30 reps (15 on each side)

11. Plie pulse squats

20 reps

12. Bird dogs

30 reps (15 on each side)

13. Lateral side hops

40 reps

 

REPEAT TWICE FOR A TOTAL OF THREE SETS.

 

*Suggestions only: please consult with your physician before starting an exercise program.*

CLICK HERE to watch: How to Stay Fit While Traveling

Have a suggestion for a YouTube video? Is there a fitness topic you want to learn more about, a favorite food you want a healthy recipe for, or a workout you want to see? Leave a comment below! I want to hear from you! 

 

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