Lindsey Baumgren leads a 10-minute no-equipment circuit alternating glute and core moves. Ten exercises, 30 seconds each, repeated twice: air squats, plank knee drives, sumo squats, oblique crunches, lunge-kick combos, mountain climbers, fire hydrants, single-leg glute bridges, and X crunches. Use a chair for balance if you need it.
Chapters
Hi, I'm Lindsey Baumgren of Nourish Move Love. And this is your 10 minute butt and abs workout. It's all about the butt and abs. And it's 10 minutes, which makes this a great add on to any 20 to 30 minute leg day workout, total body workout, or a great standalone 10 minute workout all on its own. We're using just our body weight today, so you can do this workout from absolutely anywhere. It's 10 moves, 30 seconds a piece row repeated twice. We are going to maximize our 10 minutes together by jumping right into this workout right away. So I'm going to show you the first move. It's a two pulse air squat. We're going to go butt, abs, butt abs. We're alternating moves, starting on the butt two pulse air squats. So feet are shoulder width distance apart. And you're going to pulse two up on one. It's 30 seconds, a move. We're going to go bing bang, boom, no breaks. Follow along with me. Let's get started. Two pulse air squat. You're on in three, two. Let's go. Pulse two up on one. Low, low to the top. You got 30 seconds of this right here. And then we're going to go down into a plank position. We're going to get on the abs. So it's butt, abs, butt, abs. 30 seconds. Remove 10 moves, repeat it twice. Down, two, up on one, low, low up. Make sure those knees drive away from the body. Let's go. You got it right here. Five more seconds. Pulse two. Give me one more. Then find a plank. Right here. Find a plank. It's two cross body, knee drives. Pop up so it looks like this. Cross, cross, center, pop. Right here. Hop back, Cross, cross, center, hop. Nice. Right here. Take it back. Cross, cross, center, pop up. Hold that low. Squat right here. Hop back, cross, cross, center, pop up. Nice. You're popping back up. Sumo squat in five, four, three, two. Sumo squat. Heels in, toes out. Pulse two. Lift right leg. Pulse two. Lift left leg. Pulse two. Lift it. It's legs right here. Bonus Obliques. Pulse two. Obliques. Pulse two. Lift and squeeze. Nice work. From here we're going to stay on those obliques. Squeeze standing on one leg. Then you're going to oblique crunch on the other leg. And 5, 4, 3, 2, 1. Standing on your left leg, right leg right here. Crunch, kick, crunch, kick. Woo. Can you find that balance? It's hard. It's challenging. Feel the obliques. Squeeze, squeeze. You can always tap it. Squeeze, tap, squeeze, tap. You can find a chair, Find a countertop. Find whatever you need right here. Five seconds, five lunges. Three, two and one. Let's say standing on that left leg, right leg, back lunge, rear lift, lunge, front kick, lunge, rear lift. I'm going to show you from the side. Lunge, lift, lunge, front kick, lunge, glutes, lunge. Feel those abs on that. Front kick, lunge, glutes, lunge, front kick, lunge, glutes, lunge, front kick. You're doing great. You got three, two, one. Find that plank position. Three count. Mountain climber, center, center. Hold it. Cross, center, center, cross, center, center, cross, center, center, cross. Yes, you can. Center, center, cross, center, center, cross. You got it. Whoo. Right here. Stay with me. Come on, you're almost there. Tabletop in 4, 3, 2. Find a tabletop position. Drop it down right here. Outside leg, fire, hydrant, kick, kick out. In, kick it out. Stamp that heel right to me. Kick it out right here. You're gonna feel the obliques. They're gonna fire at the same time as that outer glute. Do you feel that outer glute? I do, I do. 10 seconds, then you're gonna hold it long. Hold this kick out in 5, 4, 3, 2. Are you ready to really burn? Hold this kick out slightly. Bend this inside elbow, forward, back, toe, to your face, back, toe, heel. It's a tiny 1 inch movement. Do you feel your outer glutes? Holy bananas. Do you feel your obliques? Yes, I do. It burns. Come on, stay with me. Kick it out. You get two more moves after this. You're almost there. On your back. Glute bridges in three, two, one. Roll it over. All right, outside leg is up. Single leg glute bridge lift. You're going to lower this leg. Lower lift, hover lift. Lower, lift, hover squeeze, lower lift, hover squeeze, lower lift, hover squeeze. One more move after this. Right here. One more. Down, up, lower, lift. Take it all the way down. Arms, go long. Make a big X with your body. Legs are out, arms are out. Crunch. Open. Pull it in. Out. Big Exhale, exhale, inhale. 30 seconds right here and you get a break. Come on, we're working for that break. It comes in 5, 4, 3, 2, 1. Quick 30 second break. Grab some water. Here's the good news. We're going to repeat all 10 moves on the other side as needed. Holy bananas. Right? Right. Are you guys ready? Whoo. Setting it up. Two pulse air squats. Ten seconds. That is your first move. Two pulse air squats. You're there in four, three, two. Let's Go. Take it down two, up on one. Pulse two up. Pulse two. Down two. Drive the hips to me. Squeeze those glutes. Get into those legs right here. Now, if you've done a 20 to 30 minute leg workout prior to this 10 minute NAVS burnout, you are feeling this. I know I am. Come on. Right here. Finish for me. Then we go down to that plank position. Two cross body, knee drives with a pop squat in three, two, one. Take it down. Find that plank right here. Cross, cross, center, pop, up, hold. Cross, cross, center, up, down, back, cross, cross, center, up, hold, down. You got it. Cross, cross, center. Hup. Nice. From here, it's sumo squats. Cross, cross, center, Hup. Whoo. Stay with me. Five, four, three, two, one. Sumo squat. Heels in, toes out. Pulse two. Right leg lift, pulse two. Left leg lift, pulse two. Obliques. Do you feel them? Nice. Squeeze down two. Squeeze down two. I feel it. Ten seconds. Come on. Standing oblique crunches. That's where we go. In 4, 3, 2. Bouncing on that right leg less. Like crunch. Kick, kick, crunch. I got one better side. Maybe not. Tap, tap if you need to. Soft bend in the standing leg. Find the balance. Find a chair. Find a countertop. Squeeze those obliques. You got it. Squeeze, squeeze, float or tap, that's up to you. From here, Lunge, lift, rear leg lift, front kick. You're there in 3, 2, 1. I'm gonna go to the side so you can see me. Lunge, lift, lunge, front kick. Lunge, lift, lunge, front kick. Lunge, lift, lunge, front kick. So it's working. That other leg this time. Abs, legs, butt, legs, abs, legs. But three, two, one. Take it down to the ground. Three count. Mountain climber, Are you ready? Center, center, hold, Cross, center, center, cross, center, center, cross, center, center, center, center, cross, center, center, cross. That heart rate, it's rising. Come on. Home stretch, tabletop after this. You got it. Stay with me. Center, center, cross, right here. Finish. 5, 4, 3, 2, 1. Tabletop. I switch sides because I'm kicking out with that other leg now. Here we go. Tabletop, kick out. Right here. Kick it out, kick it out. Yes. Home stretch, you guys. Four moves this. Then we hold it for that major glute and oblique burn. Button abs right here in 10 minutes. Talk about a quick mini set sweat session. Three, two. Hold it out. Soft bend in this elbow right here. Forward, an inch back, an inch forward, back. It's hard to keep that leg lifted. Trust me. I feel you. I'm with you. You to need, you got to keep it lifted to your highest point and work from there. Toe, heel, toe. 10 seconds. Yes, you can. Don't quit. Not now. Not now. Come on. Single leg glute bridges. You're there in five, four, three, two. On your back. Whew. Happy to say that. Right on your back. Floating that outside. Leg. Lift with a leg. Lower. Are you ready? Lift. Lower. Lift. Hover. Bridge. Hold the bridge on that leg. Lower. Down. Up. Lower. Lift. Down. Squeeze the glutes. Come on. Right here. Down. Squeeze. Lower. Lift. Five seconds. Then you have one more move, one more down hook. Lower. Lift. Are you ready? Find that big X. Make an X on the floor. Pull it together. Exhale. Inhale. Exhale. Inhale. Come on. This is your last 30 seconds. Butt and abs finish strong. I know you can. Come on. It's 5, 4, 3, 2, 1. Make a big X. You did it. 10 minutes. Actually. You want to hold me accountable? 10 minutes and 30 seconds because I gave you a 30 second break. 10 minutes and 30 seconds of butt and abs. You crushed it. I'm breathless. I hope you are too. The beautiful thing. You can come back, do this again or add it on to any workout. 10 minute bodyweight button above. Thanks for joining us. More workouts@nourishmovelove.com.
