'Hi Everyone! Here is a 20 MIN INTENSE BOOTY AND LEG WORKOUT inspired by Pamela Reif (no equipment necessary). This is a mix of my favorite exercises to train glutes and legs, condensed into a 20-minute workout. This workout doesn’t require any equipment, although you may choose to use weights for the last section to achieve a stronger burn and target the glutes. I usually use 10kg, but you can adjust as you’d like. Head’s up… this is gonna BURNNN :) Structure of the workout: The workout is divided into three sections, with a 20-second break in between each section. Each exercise is for a total of 30 seconds. 15 exercises (left leg) - 7.5 min 15 exercises (right leg) - 7.5 min 10 exercises (both legs) - 10 min The exercises are the following: - 15 exercises with left leg: 1. Straight leg kickbacks 2. Straight leg pulses 3. Straight leg hold 4. Donkey kick pulses 5. Hamstring curls 6. Donkey kick spider crunch 7. Fire hydrants kickbacks 8. Fire hydrants 9. Fire hydrant pulses 10. Clamshells 11. Straight leg kicks 12. Straight leg pulses 13. Straight leg circles clockwise 14. Straight leg circles anti-clockwise 15. Straight leg hold - 20 seconds rest ** Repeat all 15 exercises with right leg - 20 seconds rest 1. Glute bridges 2. Glute bridges pulses 3. Glute bridge hold 4. Glute bridge clamshells 5. Glute bridge clamshell alternations ** Repeat this set twice through without break in between For optimal results, you can do this workout 2-3 times a week! For my full workout guide, check out the FULL WEEK WORKOUT PLANS (available for beginners, intermediate, and advanced) in the community section of my youtube channel
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