15-Minute Buttocks Workout – Glutes Workout – No Squat Workout


Hi guys, I’m Christine curry and this is your 15 minute buck blaster workout So we’re gonna be targeting the hips thighs and glutes of course so we’re just going to start back in a child pose Take a stretch back here and Then we’re going to go up onto all fours and really quick just take a stretch just do a cat cow stretch to just draw the abs in and then lift it up hips up I’m going to get and draw it in and Then lift it up last time squeeze, you can get your abs in here to squeeze and then lengthen big stretch and Then we’re going to neutralize right here So you want to keep the the abs lifted in? The left leg is going to come out and you’re going to draw your right knee into your right tricep So the bonus here is going to be your bow middles and we’re going to move pretty quickly through this whole series So we’re going to do 25 reps of everything so you can take the right leg Squeeze the boot you’re going to bring it to the right tricep, but we’re going to do it really quick So it’ll be here like this one two three four five six seven [eight] nine [ten] so [we’re] doing twenty ten more nine more eight seven six five four three Two one now you’re going to cross it back and bring it up to cross it back tricep and cross so 20 of these one two three four five six seven eight [nine], [Ten] [Eleven] [Twelve] [Thirteen] [fourteen] [fifteen] Sixteen years stay right with this pace right with this [flow] and you’re going to roll the leg out so 1 Cross 2 Cross 3 Cross 4 5 6 7 8 9 10 [11] 12 13 14 15 So last 5 here 5 4 3 2 1 hold it up point the knee and take it straight up for 20 1 2 3 4 5 so really high and tight nothing low 9 10 11 12 13 14 15 16 17 18 19 20 open 1 2 3 so the hip is open 4 5 6 7 [8] 9 10 so last 10 6 5 4 [3] 2 1 cross and lift so cross lift up Cross lift up cross that’s different than the first one. We did we’re not going to the tricep. Just keep it in the gluts All right so 10 1 1 2 3 4 5 6 7 8 9 10 bring it down stretch Come forward stretch We get back in And then same like you’re going to come to the side you can come all the way down or you can be up So we’re going to stay up engaging the abs bend the bottom leg lengthen the Top Leg So here I don’t want you to sag [I] want you to lift Left leg up point the toe nice and long hand behind the head keep lifted here, and just lift it one two three four five six seven eight keep lifting 11 12 13 14 15 16 17 18 19 20 hold here use your core draw the leg forward and drop back squeeze the butt so 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 Four more three more two more now hold it back right into the glutes Right here lift it one two three. So way back here four five six seven eight Nine, ten ten more nine more eight one seven six five four three two One bring it forward and lift it straight up one two three four five six seven eight nine 10 11 12 13 14 15 16 four more three more two more one more Draw it in and lift up So let’s switch sides So we’re going to take it back into a stretch again You know bring it up to all [fours] and this time you’re going to extend your right leg Right so we’re going to start with the short pulses to the right tricep And then we go right [into] the whole thing so bring it in and you’re just going to squeeze one two three four five six seven [eight] nine Ten so [ten] more nine more eight seven six five four three Two one Okay, so let’s roll into the right side river all the reps are 20 in case we kind of get off-track so drop back take That stretch again, and this one is on all fours, so the arms are extended Lift the leg up squeeze the glute We’re going to bring the right knee in to the right tricep drawing in one two three four five six seven eight nine Ten ten more one more eight seven six five four three Now same rhythm in and cross, so one two three Four five six seven eight make sure crossing over the calf 11 12 13 14 15 in 1718 now we’re going to roll this into a kick one two three four five Six keep your leg high seven so nowhere near the ground eight nine Ten Ten more nine eight Seven six five four two last three two one Hold it up straight up point the toes squeeze the glutes and pulses one two three four five six seven eight Nine, ten ten nine eight keep it nice and high seven six five four three two Right on tempo open the hip one two three four five six seven eight nine ten plus ten nine eight seven six five Four three two [and] cross one two three four five six seven eight nine 10 11 12 13 14 15 16 17 18 19 20 stretch it back Same leg come to the left side forearm down bend the bottom Leg line up the hip 1 2 3 4 5 6 7 8 9 I look at the leg is nice and tight [here] I Hope 5 4 3 2 1 using your abdominals hinge from the hip forward and back so I lean [back] with it so tight 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 hold it back on 20 squeeze the glute 1 2 3 4 5 6 7 8 9 [6] lifted Good [8] 7 6 5 4 3 2 last one bring it forward and lift 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 and 20 Draw it in okay, so let’s roll over onto our backs Take it down And let’s take a really quick die stretch, so take the right ankle across your left leg Lift the left leg up draw it in and stretch through the hips Here lean it a little to the left get into the hip Okay, and bring it down and then switch [sides] so open the left hip draw up through the right leg Bring it up And bring it down all right heels down you’re going to bring them close to your butt feet are together I want them touching knees touching Lift the hips and from here. You’re just going to squeeze the booty up, so one two three Four the whole time try to keep your knees together they’re going to want to open but not yet seven eight nine Ten – Ten More ten nine eight seven six five four three two Hold at the top Extend the right leg to the sky neutral foot. So just let it be normal [and] take it down to one two three four five six seven eight nine, ten more go ten nine eight seven six five four three two [hold] it up lift lift lift put that right leg down Lift the left leg up and squeeze one two three four five six seven [eight] nine Ten So last eight eight seven six five so really squeeze into the right glue Hold it up squeeze squeeze put the leg down Come on to the heels and lift again. Go one two three four this time it’s okay if the knees come apart Seven 8 9 10 11 12 13 14 15 16 17 18 19 20 Feet down full range top down one tap down [two] now when you come up once you squeeze your knees together and open them [three] four five [six] [seven] so really get into your glutes. I need to get down and up [Ten] 11 12 13 14 15 [now] lift up squeeze, right thigh Left right glute left glute, nut literally squeeze like you’re making a muscle up up up up so [10] more so dip down 1 dip down to 3 so push left heel right heel left heel right heel up Up you know what give me time more because I lost count 1 2 [3] 4 5 6 7 [8] 9 10 lift way up Come down right away flip over onto your back or stomach so flipping over Rest your chin on your hands bring the heels together toes are up So what I want you to do is you’re going to keep your hip bones on the ground And I want your entire thigh off the mat so not half a thigh the entire thigh so squeezing your glutes I want you to squeeze your butt So hard you could crack nuts in there, so you’re going to lift it up 1 2 3 4 5 6 7 8 9 10 11 12 13 press your heels together 15 16 17 18 19 hold it up on 20 [stun]. The legs really strong So you can bring them up and together 1 and down 2 3? 4 5 6 7 8 [Ten] [ten] more [nine] more eight Seven Six five four three two Last one heels back together drop it down lift it up Extend bend drop it down lift it up stay up stay up and down so lift it up extend in And down eight more lift it up out in Downs you have to stay up stay up stay up stay up. Drop it down stay up out in Down up out in down three more up out in down two more up out in down last one up out in hold extend the legs extend the arms drop everything up draw the feet together [lift] lift lift and release Okay guys, so press it up and this time take your legs really good knees really really wide sit back into it And then come up So you’re going to lengthen legs in front of you? You’re going [to] bring your right? Foot inside the left like a figure four and take yourself down Over the left leg and just let it go if you can do both hands do both hands breathing Good Cross it over. Take a twist. So really pull the knee [in] so you can stretch your glutes Good let that one go bring the left foot in inside the right side take it down. Take a breath or two breathing Bring it up cross it over take the twist, so inhale lengthen exhale twist Great let it go check it out, and you’re done. Thank you

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