The 20 - Minute Tight Butt and Legs Workout

1. Dumbbell Lunges
Starting Position:
• Stand straight with your feet together.
• Hold a dumbbell in each hand with your arms down at your sides
Movement:
• Step forward with the right leg and lower the left leg until the knee almost touches the floor.
• Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position.
• Alternate the motion with the left leg to complete the set
Key Points:
• Inhale while stepping forward.
• Exhale while returning to the starting position.
• The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.
• Make sure your head is up and your back is straight.
• Your chest should be lifted and your front leg should form a 90 degree angle at the bottom of the movement.
• Your right knee should not pass your right foot. You should be able to see your toes at all times.
• If you have one leg that is more dominant than the other, start out with the less dominant leg first.
• Discontinue this exercise if you feel any discomfort in your knees
Perform 15 repetitions on each leg (alternating legs). Then, immediately go to the next exercise.
2. Dumbbell Close Stance Squat
Starting Position:
• Stand tall with your feet closer than shoulder width apart with a slight bend in the knees. Hold a dumbbell in each hand and rest one on each shoulder
Movement:
• Lower your body by bending from your hips and knees stopping when your thighs are parallel to the floor. Contracting the quadriceps muscles, slowly return to the starting position stopping just short of your knees being fully extended
Key Points:
• Exhale while returning to the starting position. Inhale as you lower down.
• Do not let your knees ride over your toes (you should be able to see your feet at all times). It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.
• Think about sitting back in a chair as you are lowering down.
• Push off with your heels as you return to the starting position. For variation and comfort, some may prefer to hold one dumbbell between their legs. The one dumbbell should equal the same amount as the two dumbbells combined
Perform 20 repetitions and immediately go to the next exercise.
3. Lying Gluteus Lift
Starting Position:
• Lie on your back with your knees bent and your feet on the floor.
• Place your arms at your sides for support
Movement:
• Contracting the glutes, project your hips up toward the ceiling as you lift your glutes off the floor.
• Slowly return to the starting position stopping just short of your buttocks touching the floor
Key Points:
• Exhale while lifting your glutes.
• Inhale while returning to the starting position
Perform 20 very tight contractions and go directly to the treadmill exercise which follows.
4. Treadmill Incline Power Walk
Starting Position:
• Stand tall with your legs straddling the belt.
• Choose the manual program.
• Step carefully on the belt.
Movement:
• Perform a 5 minute warm-up and then adjust the incline setting to 12.0. Increase your speed to 3.2mph – 3.8mph based on your fitness level.
• Incline Power walk for 6 minutes and then cool down for 1 minute.
Beginners should perform all exercises 1 time (1 cycle), intermediates 2 cycles and advanced exercisers 3 total cycles. Wait 60 seconds after each cycle before starting again. For the advanced group, please be prepared for a very challenging workout.
After two weeks, beginners may attempt the intermediate workout and intermediates may attempt the advanced workout.
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