This booty and legs body weight workout is part of our new in-home workout series that is now featured on Veria Living ! Weights aren’t the only thing you can use to tone your body up. In this workout you will see that you can get the same results just by using a dish towel. Why not clean house and tone up at the same time?
Weightless workouts anywhere
Working out with your own body weight is convenient because you’re not confined to a gym. You can do your routine from home, on vacation, in your office. You can even do it from the parking lot or in the aisles while you shop. Weightless workouts make working out easy because rather than stress about when you’re going to squeeze it in, you can just bring it with you!
Other advantages to a body weight workout
Working out without weights is a great way to break out of a workout rut by tackling your muscles from new angles. Although weights add more resistance to your workout some exercises are better executed without weights because you have more control over how your body moves. Take for instance a straddle jump landing in a seated squat position. You need to have your hands free here to push off with so you can explode your legs off the floor. If you loose the explosiveness you’re not reaping the full benefits this exercise has on targeting your core, legs and heart rate.
Doing a body weight workout can also be low impact. You don’t have to worry so much about the strain or risk of injury that often occurs in the muscles and joints from lifting heavy weights. If you have weak knees or are very inflexible working out with your body weight is the safest way to build lean muscle mass.
One of the biggest perks of doing a body weight workout is that very little space is required. Machines take up a lot of space, which can be a major factor that throws you off your fitness game plan. Coming from a city where space is a luxury we can certainly relate. The best way to adhere to a consistent routine is to keep it simple. All you need in this workout is enough room to spread out your arms and legs and you’re good to go.
The body weight workout for legs and butt
We have a multitude of body weight workouts to add to your repertoire because we understand that large gains can be had with the smallest of movements. Training your body to lift heavy is not as diversified as training your body parts to work systematically as one unit. Dynamic strength training challenges not only the muscles your eyes see, but also the underlying stability muscles buried under the skin, which aid in functionality, form, range of motion and decreased risk of accidental falls or other injuries. It must be true that great minds think alike as Professional gymnastics coach Christopher Sommers supports our methodology. He says, “The harder the contraction over a greater part of the body during an exercise, the more effective the exercise…One main advantage of these advanced body-weight exercises is that they require a complete full body contraction. In fact, at advanced levels, there is simply no other way to complete them.”
Body weight workout break-down- 30 seconds to 1 minute on each exercise. Repeat for 4 sets.
1. Advanced: Squat jumps with feet turned out (targets squads, butt, calves and inner thighs)
Modified : wall sits with your feet turned out
2. Advanced: Sliding towel lunges (targets squads, butt, hamstrings)
Modified: Standard lunges
3. Advanced: Side leg raises (targets legs and core)
Modified: cross-over leg raises
4. Advanced: Leg circles from plank (targets legs, butt, core, shoulders)
Modified: Opposite knee resting on ground
If you like this body weight workout, you may also want to watch our Yoga to wake the body and mind or if you’re looking for a printable version that you can do from your hotel room check out Tabata in your PJs Plan ahead in your workouts and get FREE access to all our workout videos so you can add new exercises to your program every week!
Have we made our friendship FACEBOOK official yet?
Read our latest highlights in fitness and shares from other fitness gurus we admire and support on TWITTER
Get all our workouts on PINTEREST to save and return to whenever you want!
Check out our yummy concoctions, date nights and more on INSTAGRAM
What is your favorite body weight workout?
Do you prefer working out on or off of machines?
I love body weight workouts! I use a lot of them in the classes I teach (though sometimes I will mix with exercises that use dumbbells).
With the exception of the cable machine I can’t even remember the last time I used a machine. For myself or my clients.
Debbie @ Live from La Quinta recently posted..Here is the Scoop: Tough Weekend in San Diego
I’m right there with you girlfriend. I love when I walk into a gym and there’s more open floor space than machines. It’s so refreshing. Machines are cumbersome and overwhelming. I do use weights though too, just to up the intensity for some exercises. And I too like the cable machine because it’s multi-purpose. You and I are like birds of the same feather!