So you want to get that butt in shape, but can’t find those few hours you need to spend in the gym on weekly basis, to achieve?
Why don’t you start with something less time consuming. Even the busiest of us will be able to find at least 10 minutes a day for a quick workout to get those muscles burning. Remember 10 minutes a day is better then 0 minutes workout a day.
This quick 2 set – 10 minute workout requires no equipment, only your own body weight and can be performed anywhere – your home, hotel, park, friends house or even your office if you have a quite corner somewhere.
1. Duck Walk.
Find a long and flat surface in your bedroom, living room or anywhere else where you can move back and forward freely. Start by getting down into a squat position while keeping your feet shoulder width apart. Set your timer and start moving forward, when you reach the end of the flat surface, turn around and walk back the same way. Make sure to even the pressure through the whole of your foot, don’t walk on your tiptoes, try to get the whole of your foot on the ground with each step. If you can’t feel much on your leg muscles spread your knees wider, this will increase the intensity of the exercise. Repeat for 60 seconds.
2. Jump Squat.
Stand with your feet shoulder width apart, activate your core and keep your back straight. Move down into a squat position, when coming beach up activate your core, keep your back straight and jump as high as you can. When you land go back down into a squat position. When you are landing from the jump try to land on the whole of your foot and not just your tiptoes or heels. This will help you avoid injury and help with your balance. Repeat for 60 seconds.
3. Forward Lunges
Stand up straight, keep your feet hip width apart, keep your back straight and core activated. Start by stepping forward with your right leg and bend your right knee into a 90 degree angle. Make sure your left leg forms a 90 degree angle as well when you go down. If both of your legs aren’t forming a 90 degree angle you might be stepping too far or too close. Practice to do the lunges few times and you will master the technique very quickly. Continue by standing backup straight, change your legs and step forward with your left leg. Repeat the exercise for 60 seconds.
4. Wall Squat
Find a nice and flat wall, position your back against the wall, start bending your knees and let yourself slide down until your knees form a 90 degree angle. Make sure your back is straight against the wall. If you can’t hold the 90 degree angle try moving up a bit which should make the exercise a bit easier, but make sure you are still keeping your back straight against the wall. Hold for 60 seconds.
Now take a 60 second rest and REPEAT ALL exercises one more time and then your done. Your 10 minute booty workout is complete! How do you feel ?