Name: Playbook - Sarah Herse - High Intensity Legs & Glute Burn (Bodyweight Only)
Uploaded: 2024-03-20T21:08:55.002Z
Duration: 15 min
Description: High Intensity Legs & Glute Burn (Bodyweight Only)

Ashley Chapman

Sheila Calvo

My butts on fire but it feels so good! Ha 🤙

Lacey

Fire up those legs with this body weight only workout! This should get your heart rate up while working your quads & glutes.  Move fast & feel the burn!

3 Rounds:

Touchdown Squats x 20 Reps
Air Squats x 20 Reps
Squat Pulse x 20 Reps
High Knees x 20 Reps
Single Leg Glute Bridge x 20 reps (each leg)
Frog Pumps x 20 Reps

3 Rounds:
Touchdown Squats x 20 Reps
Air Squats x 20 Reps
Squat Pulse x 20 Reps
High Knees x 20 Reps
Single Leg Glute Bridge x 20 reps (each leg)
Frog Pumps x 20 Reps

- Start in standing position with feet hip width apart
- Jump out into a squat stance while touching the ground with one hand
- Jump up and bring feet back together briefly before jumping back into squat stance and touch ground with other hand
- Repeat movement for desired amount of reps.

Touchdown squats

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

(20 reps/leg - 40 reps total)

- Laying flat on the ground with arms by your side and feet planted on the ground bring your knees into a bent position about 90 degrees.
- Raise one leg off the ground and keeping the other foot planted
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position slowly to complete the rep.
- Same process for the other side

Single leg glute bridge

- Lying on your back, bend at the knees, and press the bottom your feet together. 
- Drive your knees toward the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Frog pumps

High Intensity Leg & Glute Burn (Bodyweight only)

High Intensity Legs & Glute Burn (Bodyweight Only)

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Great and wow I need to get back in shape lol

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High Intensity Legs & Glute Burn (Bodyweight Only)

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