12-Minute Standing Legs Workout | No Equipment | Strong Glutes, Quads & Hamstrings (DAY 05)

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your 12 minute standing legs workout. You can go ahead and start with a march. We are not going to get a formal warm up because this is only 12 minutes, but you can march. Maybe we'll get some rolls through the hips. So a few things to get our legs and our lower body ready to move. You can do a little squat into a hinge. So here's what we've got. We have six exercises. Two of them are right side, left side. So really we only four exercises and we're gonna go through them two times. So 40 seconds of work, 20 seconds of rest. You can keep it all body weight, or let's just do a little step out twist right here. You can keep it all body weight or you can add some equipment. So I'm going to add the mini band on a squat and I might add some weights, but all body weight is fine. Our first exercise is a step out squat. So if you want to add the mini band at your knees, you can do that again. We have 40 seconds of work followed by 20 seconds of rest. So we are starting with this. I'm going to bring it up above my knees again. You can do this totally body weight as well. We're going to get low in the squat. Step out wide, especially if you have the band push out those knees. We'll keep the heart rate up in the process, but 12 minutes of all legs and glutes. Here we go. Step out. And in our second exercise, we're gonna get a right side and the left side. We're gonna have a H and a lunge. So we get essentially a deadlift and a lunge. But I'm going to give you some options if you want to add a little more balance. So for here, step out wide. If you can't get as low, that is okay. And if you need to take it slower, that is okay too. You do you be where you are today. The point of this workout is to give you something that you can do all standing, no equipment or with equipment and get it done in 12 minutes. All right, let's go ahead and take that off. This time we're going right side, right foot forward. We've got a hinge so you can do a kickstand like this into a lunge. If you're feeling spicy, you got that balance, you can go here into a lunge with or without weights. I'm going to keep it body weight this time. I'll take it weights next time. Here we go hinge and then step it back. Lunge right here. So I'm doing the kickstand right now where you keep that leg there. Again, essentially what it sounds like. Kickstand dropping the knee, drop in the hips, push through that heel right here if you want to take it. Single leg, little more balance, right? I love this one because then you really do feel that hamstring, that glute, ah, burn right here. Don't worry if you can't get the single leg. That is okay. That's heart exercise. Relax. Take it here. Stretch it right here. And here we go. Let's turn it to this side. Heart rate's getting up, right? So anytime we're getting using those big muscles in our lower body, we're gonna get that heart rate up too, because it's a lot of things working. A lot of big muscles. They require a lot of energy. Let's do it. Here we go. Hinge and lunge. Right here. Kickstand, hinge, push out of that heel and lunge. So remember, flat drive the hips to the back, push up, and then drop in the knees. An option. And breathe here and here. Down and up. Oh, three, two, one. And relax. All right, next one. Again, we are keeping it right side, left side. I'm going to keep it body weight. I'll add the weights. The second time. You're going to do a side lunge. Step out, step in. Side raise. So the same leg that steps out is going to raise outer thighs and glutes, all on the right side. On the left. Let's do it. Side lunge and raise right there. Step out. And here, if you're feeling like you want to add a little more balance, keep that leg off in between. That's hard to do. Feel free to step it in right here. So again, you decide. Maybe you're traveling. Maybe you're in a place where you don't have weights. Maybe you're getting this on a little work break to get your heart rate up. You don't have to add weights. Relax. If you want to add the weights, if you have them, it's still a standing workout, so we're not down and up. You can still get it done probably without even changing into your workout clothes. All right. What I'm trying to do is remove all the barriers, the things that make it hard for us to get our workouts in. Here we go. 3, 4, 2, 1. Here and here and up and lift. Right here, up. So flex that foot. That's going to help you really target those hips. We're also getting a little bit of abs, right? And here. Three, two, and one. All right, last one. This one again. You can keep it body weight or you can add weight. If you're going to keep it body weight, you want to add a little jump. You're stepping out into a transverse, so like a sumo squat. And then jumping in here. Jumping in. If you want to take it weight, two or one dumbbell. Step it out. All right, I'm gonna add weight the second time through. Here we go. Jump it in, jump it in. Then we go through everything again. I know it feels like we should be done already, but we'll get through it quickly. You can obviously keep this low impact or again, with or without the weight. Out, out and in. Breathe, Breathe. You can alternate between the two. Maybe your legs are tired. I know mine are. Yes. All right, catch your breath. We're doing it all again. All right, it's gonna go quick. It with or without the band? With or without the weights, we're gonna take it. I'm gonna add weights the second time through, and with my band, I'm gonna keep it mid calf. So a little different placement, a little different in the hips. Here we go. Right here. Step it out. I know. Even though it's only 12 minutes, we are getting it done, right? Yes, you can. Right here. Step out wide and step it in. Ah, yes. Last one. Boom. All right, we're back to that hinge and that lunge. If you're feeling spicy and you want to take it to a curtsy lunge, you can do that as well. So you have your kickstand or single leg deadlift. Cross it over into a curtsy. Regular lunge works, too. I'm gonna add some weights this time. You don't have to unless you want to. Here we go. Kickstand and either regular lunge or hinge and curtsy. Remember that hinge, you can take it to a single leg. And here, single leg. Ah, burn. Breathe. Right here. Five seconds and relax. All right, if you got those weights, hang on to them. If you want to use them on that second side. Oh, man. You guys, I am really feeling that heart rate. I don't know if you are too, but let's make it count. We're getting done. Catch your breath. Hinge and lunge up to you and how you do it. Here we go. Kickstand into a regular lunge. So keeping that back foot down, still hinging and lunging. Or it's a hinge and a crossover, so notice we're getting A lot of outer thighs with that band. With our side raise, which is coming up, we get some inner thighs on that transverse. So we're always getting quads, glutes, hamstrings, a lot of core to stabilize, but. And here. And relax. All right, team. So side lunge. If you want to add those weights, looks like this. Step out. Little lift. A little tougher. My heart is pumping. I don't know about you. Let's do it. Three, Catch your breath. Two and one and lift. I'm going to rest my weight right here. If that's comfortable for you. If you have a weight, then that way I'm lifting against the weight. If you don't have that, that's okay. Or if you just have one weight right here. But we get deep into the side lunge, push out of it. Side race. Keeping that chest open, especially as we get tired, trying not to let those eyes drop down and round in that low back. Right. And up. One more. And here. Catch your breath. Give your hands a break if you need it. Same thing. Other side. Again. If you're just doing body weight, side lunge and lift. Catch your breath. All right, team, My heart is getting up there. Let's do it. Shoulders back, core engaged. Here and here. Breathe. Right here. Last one. Right through here. Yes, team. All right, last exercise, and this is it. We're gonna step it out into that transverse. Take it here. If you'd rather keep it body weight, keep it body weight. If you'd rather do the jump, do the jump. I think I might drop my weights halfway through and do the jump, but I'm gonna keep it here for now. Last thing. Three, two, one. Transverse. So step it out and squeeze. So what we're getting with that is in our transverse plane, so a lot of hip mobility, opening up the hips, right? Moving in a twisting motion, not just forward or side to side, but we're also, again, getting those inner thighs with that sumo squat. So you can either have the weights or, if you want, you can take it to that little jump. I'm gonna take it here for our last 15. Here we go. This is it. 12 minutes. Make it count. 5, 4, 3, 2, 1. And breathe. Oh, man, you guys, I'm feeling it. I don't know about you, but catch your breath. Shake it out right here. Breathe. Catch your breath. Roll those shoulders. So we're not going to do a formal cool down or stretch, because again, we're trying to keep these short and sweet, but please make sure that you get some stretches through those legs. Quads hamstrings through your back on your own. Maybe just a little hamstring stretch like this or quad stretch. Leave me a comment. Leave me a like, do you like these short workouts? Are these helpful? We worked the entire lower body as well as got cardio and got core to stabilize in just 12 minutes. Thank you so much for being here with me today. Let's get one big deep breath in and out. You did it. That was our 12 minute standing legs workout. Great job, everybody. Stupid things.