40-Minute Legs and Butt Workout At Home (Dumbbells + Mini Band)

Hi, I'm Lindsay Baumgren of Nourish Move Love and we're coming at you with a 35 minute legs and butt workout. I have the awesome Rachel with me. She's gonna be offering low impact modifications today. You can follow along with Rachel if you need that. And all you need for today's workout is some dumbbells. We got 15's and 120 pound for some single sided exercises. And we have booty bands. If you really wanna increase the intensity of today's workout, you're gonna add a booty band. You have options for go rubber or thicker fabric band. I'm probably going to toggle between both. I like the variety. And you're going to want maybe some different resistances to challenge your legs and booty, especially this outer booty in a whole new way. All right. It is going to be lots of fun because it's your guys favorite format. Rachel's favorite, my favorite format. I'm so excited. Strength and tabata. Strength and tabata. Your workout looks like this. You have three circuits. Each circuit has two to three strength training exercises that you're going to do with dumbbells and a band for 40 seconds of work, followed by 20 seconds of rest. And then we go right into a cardio Tabata burnout. You got it. Tabata style. Two exercises, 20 seconds on, 10 seconds off, times three sets. Okay, so the Tabata is going to raise your heart rate, but it's quick and dirty. Only 20 seconds of work. That's why we love it, right? We love it. Go so fast. We love it. This is going to be a fast and fiery workout. Legs and booty is our focus. You get to decide how intense it is by the dumbbells you grab and the resistance band you add. You ready? Let's go. Let's get warmed up, you guys. Starting with the bodyweight warmup, we're actually just gonna go feet hip distance apart. You're gonna hinge at the hips. So push your hips back towards the wall behind you. Drive through the heels to stand tall. Push your hips back. As I drive through the heels to stand tall, I'm thinking about tucking my hips right underneath that rib cage. Activating the glutes, the quads, the hamstrings squeezing through that lower body. Really warming up the backside of my legs here. My hammies and my glutes. Two more right here. Push the hips back. Stand tall. Nice. Last one. Push the hips back. Stand tall. This time, hands go overhead. Big inhale, exhale, reach for the toes. Nice. Forward fold. Shake out the back of the legs. Drop into the bottom of a low squat. Elbows are gonna fall inside the inner thighs. From here, right hand goes to the ground. Thoracic spine rotation. Left hand high. Keep those heels connected to the mat if you can. Nice work. From here, drop that left hand down, Right hand goes overhead. Thoracic spine rotation. Gaze follows fingertips. Awesome job. Right here, you're gonna plant both hands on the mat and step back into a T. Upper quadrupedition. Shoulders stacked over wrist, hips over knees. Tuck your toes underneath you for stability. Brace your core. Right leg, hip circles. So go up and around. Big hip circles. Think about drawing a big circle, a big donut with your right knee. Nice. Getting those glutes and outer glutes. Hips nice and warm. Adding that band is going to put a lot of intensity into our outer glutes today. Nice. Give me two more right here. One. One more right here. Nice. Now take this right knee. Draw it outside the left shin. Left leg stays straight. Right leg slides back. Ooh. N. Outer booty stretch. You guys. The good news is we are going to come back to this move at the end of your workout. So you're going to get. You can look forward to this stretch at the end of your workout. It's coming. It's going to be so good. Nice. Bring it back to tabletop. Same thing. Other side. Left knee draws. Big hip circles. Right toes are tucked connected to the mat. Big hip circles on that left. Think about drawing a big circle with that left knee. Keeping that core nice and tight. Flat back, neutral spine. Shoulders pulled down towards the hips. Nice. Gaze in front of me. Awesome job. Two more big hip circles here. Big hip circle. One more right here. Big hip circle. Take that left knee, land it outside that right shin calf. Slide it back, sit back into this outer glute and stretch it out. Should feel so good. Yes, so good. Love me a good warm up stretch. Awesome job. Bring it back to center. We're going to go into some spider man rock. So step your right foot outside your right hand. Left knee goes slightly back. Left toes tucked under. Hinge back, Go forward. We're opening up the hip. Awesome job. Right here. Couple rocks right here. Nice. Take two more. Push back, rock forward. Last one. Push back, rock forward. Tuck the left toes under. Straighten through that left leg. Right here. Right arm to the sky. Gaze follows. Fingertips. Elbow to the calf, shin, ankle, wherever you can get it. Open it back up. One more time. Drop that elbow. Open it back up. Plant the hand. Switch it out. Other side. Left Foot outside. Left hand, knee on the ground, right toes tucked under. Push back and forward. Think about really driving through that right hip hip. Warming up that hip flexor. Opening those hips. Nice. Working. A little bit of ankle mobility. A little hamstring stretch on that. Push back. Two more. Push back. Awesome. Come forward. Last one. Push back. Come forward. Tuck those right toes under. Straighten through that right leg. Left arm stay tips. Nice. Take the left elbow to the caption ankle. You got it. Open it back up one more time. Drop that left elbow. Caption ankle. Nice. Open it back up. Awesome job. Step yourself back to a high plank position. Hold here. Shoulders stacked over wrists. Core is nice and tight. Slow burpee walking. Step the right foot, the left foot. Stand up. We're gonna grab that booty band. Grab a booty band. Doesn't matter which one. Take it. Loop it around both feet. Right here. Grab the top of the band. You're gonna hinge and lift. So it's a deadlift, right. With the band driving. Now we're adding some resistance. So I'm driving my hips towards you, adding the resistance of the band. Nice. Tucking the hips under the rib cage each time. Stand up. Two more. Right here, we're gonna go to a single leg. Add a little balance. Challenge. Last one. Nice. Step your left leg out. Keep the right leg hooked in. Band goes on the left hand. Right foot, left hand. Single leg. Deadlift option. Stagger option. Single leg, hip hinge. Drive and stand. Hip hinge, drive and stand. Balance, core, hamstrings, and glutes right there. Two more. Nice. Last one. Switch your side. Same thing. Other side. Step that. Left foot in, left foot, right hand on the band. Cross body, same thing. Stagger or single leg deadlift. Hips stay square to the ground. Challenge that balance. If you feel yourself getting really wobbly, put a deeper bend into that standing leg. Right. The more I lock out this leg, the harder that weight shift is. Nice bend in the leg, soft bend in the knees. Initiate with a hip hinge. Two more. You got it. Last one. Hip hinge. Nice. Now you're gonna take that band, put it 6 inches above your knees. Okay? Right on the thighs, quads area. We're gonna warm up squats and some walks, and we're gonna start this workout. Let's squat it out. Rachel, you ready? Down, up. Nice. Drive through the heels. Stand tall. Knees are pushing out into that band. I want those knees tracking towards those outer three toes. That means you've got to drive those knees into the band. Really activating right here. Those outer glutes that's what we want to activate. Nice. Go. 4. Hold low. 3, side to side, walks in 2 and hold it here. 2 to the right. Walk for 2, to the left for 2, to the right for 2, to the left for two. How low can you stay in those legs as you stretch that band? Stretch that band. You got it. Walk for two and walk. Nice work, Nice work. Walk. Let's go. Finish right here. Now step to the back of your mat. We go up, up, back, back. Take it up, up, up, up. Take it back, 2, 3, 4. Take it up, 2, 3, 4. I switch my lead foot on you. Sorry. Nice. Take it up right here. Go up, two, three. Last one back. Take it back, two, three, four. You warm? I'm warm. Woo. We are gonna get that booty already. That booty is warm. We are gonna get right into this workout, starting with this band on our thighs. You can keep it there. I'm actually going to increase the intensity. I'm going to add a thick band for this first set. Okay? First set is squats, curtsy lunges, and glute bridges. It's going to be a booty burner. Grab that band. It's six inches above your knees if you want it. We're starting with a goblet squat. Three count, step out. So I'm going to find a goblet squat. One dumbbell, heavier if you can. Connected right here. Sternum, collarbone. If you got lighter dumbbells, give me two dumbbells, front racked. Two dumbbells, front racked. I'm gonna go into the bottom of my squat. Step out to the right for three. So it looks like this squat. Step for 1, 2, 3. Up on 1, squat, step for 1, 2, 3. Up on 1. So I'm stretching that band as I take tiny steps to my right. And then I come up. You ready, Rachel? Let's go. How far can you stretch that band? Grab that dumbbell. We're squatting in three, two. Let's go. Take it to the bottom of your spot. Step out for one, two, three. Take it to the top. Drop low, step for one, two, three. You're here for 40 seconds. Yes you can. One, two, three. You're holding low. It's time under tension as you stretch that band with each tiny step out. Drop low, step for 1, 2, 3. To the top. You got it. Drop step, 2, 3. Come on, let's go. Let's go. Drop and step for 1, 2, 3. Weight in the heels. Chest up. Eyes up. Come on. Step, two, three. You got one more in you drop it low and step for 1, 2, 3. You're up. Recover. 20 seconds to rest. I'm gonna go to two dumbbells. You're gonna give me a curtsy. Stay standing on your left leg. Right leg is gonna move. Curtsy lunge, side leg lift. I'm gonna give you a bent leg. You can go straight leg. You get to decide. Are you ready, Rachel? Let's go. Standing on my left leg. Right leg moves in three, two. Let's go. Curtsy. Side leg lift. Curtsy. Side leg lift. Curtsy. Your pace, your tempo. Tap if you need to. We're working those outer glutes. Nice drive through that left heel to stand me tall on that curtsy. I'm thinking right shin or right knee to left calf. Right knee to left calf and lift. Right there. You got it. Curtsy lift. Nice work. Curtsy. Ten seconds here, team. Let's go. Keep driving through that left foot. Do you feel it? We go down to the ground for glute bridges in 3, 2, and 1. Nice work. If you want to take one heavy dumbbell with you and rest it on your hips, you can. We're coming down into a glute bridge on your back side. Both feet on the ground. Nice laying on my back. Option to place a dumbbell right here on my hip. I'm avoiding my baby bump, making sure I hold it off there. You're gonna give me five glute bridges. Five pulses go in three, two. Let's lift. Bridge for one. Two. Nice work. Three. Hold high. And two. And hold it here. Open that band for one. And two. It's slow. Three, four, five. Back to bridges. Drop and lift for five. Four. Nice work. Three. Hold high. In two. And hold it here. And open. Open for one. Two. Nice work. Three. Come on, come on. Four. And just hold it here, hold it here. Pulse that band for five. Four, Three, two, one. Lower with control. Roll off. I'm gonna give you the pregnancy. Get up. Right there. Nice. We're gonna repeat those three moves, okay? Back to the top. Repeat those three moves, starting with our goblet squat. Stepping out to your left in five. Get it set up. Grab that dumbbell. Three, two. Let's go. Let's go. Squat. Step for one, two, three. Up to the top. Drop low, step for one. Two. Stretch that band while you stay low. Come on. How low can you stay in that Standing right leg? Let's go, let's go. Drop it low for 1, 2, 3. All the way up. You got it. Get low. 1, 2, 3. Nice work. Nice work. You're gonna feel this in the glutes and the quads. Top of the thighs. Time under tension. Hold low and push it out. 10 more seconds. Yes, you can. Let's go. Stay with it. Drop it and push. Two, three. You're in the final four. Three, two, one. To the top. Recover. Nice work. Two dumbbells if you want them. Curtsy. We're gonna stay standing on my right leg. Left leg's gonna move. Left knee, right chin. Curtsy leg lift. Curtsy leg lift. Find that balance option. Tap it. You do your best. Ready to go in three, two. Let's go. Curtsy. Lift it. Nice. Curtsy. They're good. I always add this outside leg as an extra weight. Right there. Look at that. I was freaking you. Let's make it harder. How do I increase the intensity? And there you go. Right? Always looking for ways to add that intensity. Nice little extra weight. Ab. Right there. I like it. Lift it. Squeeze it. Use those glutes. You got two big, beautiful legs. They're strong. Let's use them. 10 seconds here. Come on, team. Lunge lift. Nice work. You're in the final Five. Four, three, two, and one. Hoop bridges. Final time. Glute bridges. Option to add that dumbbell if you want it. Okay. If you're not feeling glute bridges in your butt. Bring those heels closer to your booty. Closer to your booty. Okay. Farther the heels are out, the more I'm gonna get the hamstrings closer. The heels are to the butt. More. I'm gonna get those glutes. Option. Add dumbbell. We're going 3, 2. Lift for 5, 5, 4. Hover. 3. Nice. 2. Last one. Hold high. Hold high. Right here. Open. Nice. 2. Nice. 3. Hold those hips nice and high. Last one here. Open. Back to hover. Hover lift. You got it. Nice. Go. 4. Nice work. Nice work. 3. Awesome job. 2. And hold it high and open. Right there. You got four. Nice. Three. Awesome job. Two. One more set for the finish. Right here. Right here. Down and lift. Nice. Final four. Awesome. Final three and two. And recover. Nice work again. Gonna give you that pregnancy roll up. Awesome job, you guys. We are moving on to cardio tabata time. Quick sip of water. You got two new moves, and you're gonna do them for 20 seconds of work, followed by 10 seconds of rest. Ready to raise that heart rate, Rachel? Yeah. I'm gonna switch back to that nice rubber band. It's gonna stay nice and put in place for me. All right. You are gonna go squat. That band staying Six inches above your knee. You're gonna give me racial. Squat walks, up and back like we did in the warmup. Core up, four back. I have a squat jack with a hop forward, hop back. So I get loaded right here. Squat jack, hop forward, hop back, squat jack, hop forward, hop back. Actually, I'm going to give you squat jack, hop forward, squat jack, hop back. We're going to squat jack each time. There you go. Yes. Like it? Let's go. 20 seconds on 10 seconds. Rest from there. You're going to give me two lateral walk, two jack, two. Two squat jacks. Wide at the bottom, narrow at the top. Option to add a dumbbell. I'll add a dumbbell with you. Whoo. You ready to amp it up? Right, let's do it. 20 seconds on 10 seconds off. Squat Jack, hop, front, hop back, four walk forward, four walks back. We go in three, two. Let's go, let's go. Jacket hop forward, jacket hop back. Jacket hop forward, jacket hop back. You want to make it harder? You can hold a dumbbell at your chest. How low can you get in those legs? Come on. Ten seconds. Halfway, guys. Right here. Jacket hop forward, jacket hop back. You're in the final. 3, 2, and 1. I'm hold one dumbbell at my chest. Two lateral walks. Take a giant step to your left. We go right. Two lateral walks, two squat jacks in three, two. Let's go. Let's go. Right for two, jack for two, left for two, jack for two. Right for two, jack for 2. Wide at the bottom, narrow at the top. You got it. Five. Come on. Five seconds. Three, two, one. I need to go limbs. Watch. Jack hop forward, hop back. You go there again, go there again. Get low. You're on in three, two. Let's go, let's go. Jacket forward, jacket back, jacket forward, jacket back, jacket forward. Come on. Yes, you can. 10 seconds. It's only 20 seconds of work. How low can you get? Whoo. 5, 4, 3, 2, 1. Starting to feel those legs. Starting to feel those legs. Let's take a giant step to your right. Two squat walks, left two squat jacks in three, two. Let's go, let's go. Walk for two, Jack for two. Walk for two, Jack for 2. Come on, walk for 2. Stretch that band. You got it. 2, Jack, 2. You're in the final. 3, 2, 1. One more time, guys. Third time's the best set. Cardio Tabata. Let's finish it. Squat jack, hop forward. In three, two. Let's go, let's go. Jack it happen. Jack it back, jacket Forward, jacket, back, jacket forward. Jack it back. Come on. Yes, you can. Last time. You do it right here. Final five. Four, three, two, and one. Woo. Last time, giant step right, push left. Here we go in three, two. Let's go, let's go. Left for two, jack for two. Right for two, jack for two. Come on. Finish strong. You're working for that water break. Yes, you are. It comes in 5, 4, 3, 2, 1. Whoo. There we go. Water break. Band comes off. Good news, Circuit two. Band comes off. Lunges. Lunges. That heart rate come down? We got a fun, fun lunge move for you. Okay? It looks like this lunge swing. I'm gonna use my 15 pounders, that 20 pound out of the way. All right, let's start. Right foot forward, left foot back. As I lunge, I'm gonna perform a swing with the dumbbells on my side. So drop the back knee. Drive, drop, drive. So it's my hips that drop and drive by. Driving powerfully, that brings the dumbbells right up to shoulder height. Okay? You don't even have to get that high, right. Nice. You ready, Rach? Let's go. Lunge swings. They are big and they are powerful. 40 seconds of them. It's gonna burn. I'm just gonna say it. We got this. 40 seconds on. Okay? 20 seconds rest. We go there in three. Pick up your dumbbells. Right foot forward, left foot back. Three, two, let's go. Drop, drive. Drop, drive. So I'm dropping the left knee. Driving. Nice. Inhale down. Exhale. You got your pace, your tempo. You can always slow it down, right? I'm gonna move at my pace, right here. Nice isometric lunge. Find that balance, that stability. Driving through that front glute as you stand. Drive those hips. You got it. Come on. Let the legs do the work. Ten seconds, team. You got it. Finish right here. Final five, four, three, two, one. Whoo. Whoo. Holy bananas. That one gets me every time. Single leg deadlift option. Bring that band back into play. Okay, Go. Right foot forward again. Band goes around the bottom of my right foot option. Loop the dumbbell through. Single leg deadlift with a band and a dumbbell. Holy bananas. We go in three, two. Let's go. Rachel's got staggered stance. I got a floating leg. Okay? Catch your breath. Give me the single leg deadlift that you can give me. Hips are square to the ground. Again. Soft bend in that standing leg. Initiate with a hip hinge. The deeper the knee bend. I know you're taught straight legged deadlift, but locking out that Knee makes it really hard to transfer that weight. Shift right here. Nice. Bend through that knee. Slow and controlled. 10 seconds. Adding that band adds a whole new challenge, doesn't it? Whoo. Hello. Burn, booty burn for 3, 2, and 1. Nice work. Step out. Same thing. Other side, other side. You get to do lunge swings. Left foot forward, right foot back. We're gonna swing it. 10 seconds. I'm gonna soak up that rest. Not picking up those dumbbells till I have to. All right, we going five. Let's go. Pick them up. Come on. Lunge, swing. Three, two. Let's roll. Lunge, swing. Nice driving through that front heel. Drive those hips forward. But drives those weights right here, right here. You got it. Inhale, push. Come on. Nice work. Let's go, team. Halfway. One of those moves. You got to dig in. Yep. Focus and get after it. Let's go, let's go. What would it look like If I said 10 more seconds? Yes, you can. Come on. Dig deep. Right here. Five, four, three, two. One more. Because you can. Whoo. Nice single leg deadlift. Other side, band's gonna go around the bottom of the left foot. So you got a nice good step on it. Dumbbell. Go through. Over the top. You're going to hold the dumbbell over the top of the band in the right hand, sink like deadlift. In 3, 2, 1. A good move to catch your breath on, right? One side might feel harder than the other. That's totally normal with strength training, especially unilateral, right. Focusing on one side the body at a time. Like I said, we build core. Whoo. Into every workout. It's harder and harder with this growing baby bump. You do your best, you forget the rest. Strength training is the name of the game, guys, throughout all seasons of life, especially pregnancy. Come on, balance. Finish it. You're in the final. 5, 4, 3, 2, and 1. Awesome job, guys. Nice work. No band for this cardio tabata set. No band. 20 seconds of work, 10 seconds of rest. Two moves. Do it three times. Do you feel we're just flying, though? Like, that's why I love this format. Cardio, strength, and tabata. I love it. Okay, we're right here. All right. I'm going to give you an isometric lunge jump. Rachel's going to give you lunge Jack. I'm holding. Right foot forward, left foot back. Tap the ground. If I can explode up. Tap, explode. I know. I'm not even going to demonstrate it because it's so stinking spicy. So you only got to do it for 20 seconds. Right side, one time. Left side, one time. Lunge jump, one time. Okay? Then we go into good old skaters. Skate. Skate. Okay, so you're gonna go up, down, side to side. 20 seconds. Say I can do anything for 20 seconds. I can do anything for 20 seconds. Anything for 20. Let's go. Let's go, team. Right foot forward, left foot back. Lunge jumps in three, two. Let's go. 20 seconds. Tap explode. Come on. So I'm holding this lunge stance and just jumping out of it, right? If it's uncomfortable for you to reach to the ground, you don't have to. You're just right here, right? That's a good option. You're already halfway, guys. Halfway. Low impact. Follow. Rachel. Come on. Let's go. One side each time. You're in the final. 5, 4, 3, 2, 1. Walk it up. Walk it up. Skaters. Skaters, together in five. Push right, push right. In three, two. Let's go. Skate, skate, skate. Push off those outer glutes. Come on. Push. Push. You got a big, strong glute muscle. Largest muscle in your body right here. Use it. Push. Drive. Yes, you are. You're so thinking strong. For three, two, one. Whoo. Lunge jump. Other side. Left foot forward, right foot back. We go in three, two. Let's go. Up. Come on. Up. Strength and cardio. High intensity strength training. Raise the heart rate. Lift some weights. Come on. 10 seconds. Halfway. Let's go, team. Amp it up. Amp it up. You got 5, 4, 3, 2, 1. Holy bananas. Hands on knees. Push left, push left for skaters. In three, two. Let's go. Left. Right. Come on. It's a big push off that outer glute. Got a name? Take on. I want to know what it is. Look at me. Let's go. We're in it together. Team. Right here. Drive. Drive. 5, 4, 3, 2, 1. Let's go. One more. One more. One more. You go. Lunge jump. Alternate your lunge. Alternate your lunge. Is it easier or harder? I don't know. Tell me. In three, two. Let's go. Switch. Switch. Switch. Come on. Yes, you can. It's only 20 seconds. Just keep moving. 10. Halfway. Let's go. Finish big. Right here. 5, 4, 3, 2, 1. Whoo. Gators, we're doing it. Gators, Push right. Push right. In 3, 2, 1. Think it's the one time saliva has just been flowing out of my mouth. Each time I talk, I'm, like, spitting. Did you know not only does your blood flow increase during pregnancy, so does all like the. Although all the things produce More saliva. Come on, push. Go for 3, 2, 1. The real fun facts you wanted to know. I know. Grab some water. Two circuits down, one to go. Crushing it. All right, water up now. Water down, you guys. One circuit left, and it's down on the mat. Your train circuit. We're going to stay on the mat and give you a true booty burn right here. Before you get there, you might want to put your band on. Band's going to go six inches above the knees. Okay, six inches above the knees. You're going to come down to a quadruped position on all fours. Option A here. I'm actually going to take it to my forearms because I think you get a lot more stability, especially with this growing baby bump. As my core stability starts to lack right here, this gives me a solid, firm foundation. We're going to start. Outside leg. You're going to give me a donkey or a fire hydrant lift into a kick. So right here. Lift and kick. Lift and kick. Right there. That's what you're going to do for 40 seconds. It's going to start easy, but let me tell you, the burn creeps in. Are you ready, Rachel? I don't know. Maybe. Right? Yes. Let's go. Let's go. 40 seconds. Outside leg kicks to me in three, two. Let's go. So lift to the side and kick. Lift to the side and kick. Right here. Come on. Nice work, you guys. Think about really lifting from the knee. Lift from the knee. Use that outer glute. Lift it up. Drive through the heel. Drive through that heel. Right. Awesome job. Just keep moving one rep at a time. We called this the legs and butt workout, and we are finishing with a true booty band burnout right here. You feel it, Rach? Is it creeping? Feel it everywhere. I feel it. I feel it in both hips. Yes, both hips. 10 seconds, guys. Whoo. Come on, hang with it. You're gonna get a quick stretch. Here we go. There. In five, four, three, two, and one. Oh, Sit it back, Sit it back. Open it up. Awesome. Can you just. Side. Side to side. Right there. Okay, now before you. Before you come out of this, you're gonna take the band, loop it around that inside knee just so you have more stability. I'm gonna put that band right on the knee. Come back to this quadric position. I'm gonna stamp. I'm gonna stamp. Right, there we go in three, two. Let's go. Stamp. Now that knee that's on the ground. Tuck those toes to the mat. It's gonna help with core stability. Right here. I'm lifting hamstrings and glutes. Holy bananas. Holy bananas. It is sometimes the slow move that has so much fire and burn in it, isn't it, Rachel? Is harder. Keep that core pulled nice and tight. Focus on your breath. Inhale down. Exhale. Lift. Leg is bent at 90 degrees. Think about stamping that heel directly on the ceiling for 10 more seconds, guys. Yes, you can. Come on. Yes, you can. Stay in it. Right here. Whoo. You got five, four, three, two, and one. Something about that. That is just pure fire. Fix your band as you need to, okay? Get it a little bit unraveled if you need to. Same thing. Other side. Rachel and I are gonna flip so we're facing you, okay? Gotta stand up to get this band right. Here we go. Want it right for when we start. Donkey kick or fire hydrant. Lift with a kick. And three and two. Let's go. Right here. Lift and kick. Lift and kick. I feel like this second round is going to be harder. It's going to be harder because your hip is already on fire. Both those hips and glutes were working the whole time, right? One's got to stabilize you. One's got to stretch that band. One's got to stabilize you, one's got to stretch that band and Kick halfway, guys. 20 seconds. Come on, booty. Come on. I know you're big and you're beautiful and you're strong, and you're going to work for me today. You're gonna work. 10 seconds. Let's go. Come on. Dig deep. Right here. You're in it for 5, 4, 3, 2, and 1. Nice work. Take the band around the bottom of that inside knee, okay? Outside leg is going to be bent at 90 degrees. Heels to the heavens. Think about stamping that heel to the. To the ceiling. Keep the toe of that inside leg connected to the mattress. Pull that core nice and tight. Big inhale. Let the belly expand. Exhale, pull that core nice and tight. We go in three, two. Let's lift. Lift. Come on, guys. Glute stamps, and you're up for cardio tabata. Let's finish this sequence nice and strong. Right here. This is what I call legs and butt burnout. What do you think, Rachel? Truly. Holy bananas. This is something right here. Sometimes you think you got to go all out. Squat jumps, lunge jumps. No, right here, guys. Oh, I feel the fire. It burns. It burns. Come on. You got this. Yes, you can. Right here. What would it look like if I said 10 more seconds? I know you could stick with it don't quit. Not yet. Not yet. Come on, finish strong with me. We're in it right here. 5, 4, 3, 2 and 1. Set it back. Oh. Shake out those hips. We're gonna stretch them out, but first you got a cardio tabata sequence for me. Okay? Two moves, 20 seconds of work, 10 seconds of rest, three sets. You ready? Let's show you what your moves are. Take that band. It's gonna go around the caption ankle area this time. Caption ankle area. Okay, here you're finding a staggered squat. Let's go. Left leg forward, right leg slightly behind. It's gonna be a runner squat with a rear leg lift. Nice. Run those arms. Pump those arms. Lift that rear glute. Let's go. Three times through, one time each, each leg. Then we alternate. You're there in three, two. Let's go. 20 seconds. Squat, lift, squat. You get to choose your pace, your tempo. Really think about driving that back heel towards that wall behind you. Lift it up. Come on, let's go. Squeeze. Let's go. Booty burnout right here. 5, 4, 3, 2, 1. Check it out, check it out. Move to 2. Pulse, squat, quarter turn. Pulse to center. Let's start facing right. Rachel's gonna hold a squat and pulse in three, two. Let's go. Pulse two, center two, left two, center two, right two, center two. You're holding low. You feel that fire, Rachel might be harder. Rachel might have the harder job here. Come on, let's go. Stay with me. Three, two. You're out. Woo. Staggered lunge or staggered stance? Squat. Rear leg lift. Right foot forward, left leg lift. Ready? Three, two. Let's go. Squat Lift, lift. Come on. Squeeze that booty finish. Strong. Right here. Squeeze, squeeze. Halfway, guys, Halfway. Let's go. Finish it. 5, 4, 3, 2, 1, 2. Pulse, quarter turn. Let's start. To our left this time. Rachel. Hold the squat and pulses fire. We go in three, two. Let's go. Let's go. Pulse two, center. Pulse two right. Pulse two center. Keep constant tension on that band. Come on. Right here, right here. Two pulses, then you turn. Stay in it. Let's go. Moving in, all planes. Good for the mind, good for the muscles. Right here. Final four. Three, two. You're out. One more time. Let's go round. And we're stretching. Feet. Come parallel, squat. Alternate your kickback. Start on the right in three, two. Let's go. Squat kick right, left. Nice. Core's gotta work, Legs gotta work. Slightly. Hinge forward as you kick that leg back halfway. Let's go. Come on. Five Four, three, two, one, two, pulse. Quarter turns for the finish. And that sinking band comes off. Start right. Band comes off in the stretching, guys. Three, two. Let's go, let's go. Pulse, two center. Pulse two left puff, two center. Come on, you got it. Finish strong right here. Yes, you can. Yes, you can. So stinking strong, that's what you are for. 5, 4, 3, 2, 1. Way to go, Liz. Holy banana, these legs. Get that band off. Get that band off. Grab a quick sip of water. We're stretching, guys. We're stretching. All right, big inhale. Reach up nice and tall. Exhale, drop down to the bottom of that nice white squat right there. Just pry it outside to side. Alternate popping those heels off the mat. Elbows fall, break to the inner thighs. Nice work. I am so stinking proud of you guys. So proud. Come back to that quadruped position. Right. Remember that stretch we did in the beginning? Yeah. You get to do it right now. So tuck your toes, connect to mat. Take that right knee. Make a big hip circle. Draw the right knee outside the left calf, and then left leg stays, right leg pushes back. Oh, do you feel this outer glute drop down to the forearms if you can. This should feel good. Your belly grows. Now we stay up high. Okay, we're just getting into this outer glute. Can always give me a seated figure four as well. Gonna get that same stretch. Nice work, you guys. So stinking proud of you. Awesome, awesome job. We love a good outer booty stretch. Bring it back to center. Let's do the other side. Let's do the other side. Left knee draws a big circle outside to the right calf. Sit back, right leg stays, left leg shoots back. You can always stay up high right here. Or you can drop it down to the forearms if that feels good for you. So proud of you. Love a good legs and butt workout. 35 minutes with the band. That is solid. Option to raise your heart rate with jumping or not jumping strength and cardio. Either way, you pick it. An awesome workout to take with you into any season of life. Awesome job, you guys. So proud right here. You're gonna come back, you're gonna give me just a nice cat cow. Okay? So just drop the belly, lift the chin, stretching through that low back, and then tuck that spine up towards the ceiling. Pull the shoulder blades apart, looking back down towards your belly button. Let the neck fall. Just hold it here. Awesome job. Push back onto your booty. Nice. Right here. Hamstring stretch. Kick those legs out. Okay. It's not about the fold as much as it is about pushing those hips back towards the wall behind you, flexing those toes towards your face. Nice, neutral spine. Reach up nice and tall. Big inhale as you exhale, slowly, slightly hinge forward. Push the hips back. Flex the toes. Hold it here for 3, 2, 1. Now you can reach for the calf and ankle toes wherever you land. Rounding out through that spine, releasing all the tension in the low back. We're going to hit those outer glutes again, since we work into those sinking much. Take that right leg. Bend it up over the left leg. Option to just sit up nice and tall. Option to give it a nice little hug up towards your chest. Right there. Nice. Hitting this outer glute muscle right here. Nice. Hold it here for three, two, one. Drop it down. Awesome. Nice little spinal rotation right here. If you feel good about it, take the elbow outside the knee. Nice. Let's switch it out other side. Right here. Bring that left leg up and over the right. Option to just sit up nice and tall. Option to pull that up. Think about spreading your sit bones apart, the butt bones that you're sitting on. Think about sitting up nice and tall and spreading those apart. Awesome. Right here, take the elbow outside the knee, spinal rotation. If it feels good for you, okay? You get it aside. You get to decide what feels good for you today. Nice work. We got one final stretch for you, and it is one that is a favorite of Rachel and I's. It's brand new, right? We've never done this before. You're gonna come into a side lying because actually, let's start on your back. Bring your legs up to 90 degrees. Roll over to your side. Take the outside leg wrapped around me right here. It can fall towards the ground. Inside leg, I'm gonna reach for a quad stretch. Nice. This is what we call side lying. And it feels so stinking. Good. I'm opening up this hip flexor and quad, hitting this outer gluten hip. Getting a nice little spinal rotation. Doesn't it feel great? It feels so good. Little sideline, Pedro. For the finish, you just stay right here at the end. Nice. Bring it back up. We'll take a couple knee sweeps, windshield wipers. So just drop the knees from side center, side center. That stretches out the low back. Take one more each way. Center side. Bring it back to center. Let's take that pretzel the other way. So outside leg falls over bent in the 90 degrees. Inside leg, I pull up for a nice little hamstring stretch. Get two back cracks out of the deal. Good news. Awesome job. Opening up the hips, the quads, the glutes. So stinking proud of you stretching through that low back. Awesome job. Thank you so much for joining us. I'm nice. Give that pregnancy rollover up to a seated position. Find your way up, whatever's comfortable for you. Awesome job you guys. So proud of you. Nice work, Rachel. Awesome job at home. We hope you love this legs and butt workout. If so, we hope you drop a subscribe to our channel. You can always find more of our workout. Legs and butt, upper body, full body, you name it. We have it all cardio and Tabata style or any other format you want to find@nourishmovelove.com have a great day.