8-Minute BOOTY Workout At Home (No Equipment + NO Squats + NO Lunges)

Hi, I'm Lindsey Baumgren of Nourish Move Love. And this is your eight minute booty workout at home. Alright, you guys, this one is for everyone who says squats and lunges hurt your knees. We have no squats, no lunges, no jumping. We're gonna do all eight moves from the mat. Some of my favorite booty sculpting moves. You got four moves total. It's 45 seconds of work followed by 15 seconds of rest. We're gonna do it two times through. It's gonna round us out at an eight minute butt workout. You can add this on to any leg day. Do it as a standalone quick work. You're pinched on time. All right, so we're going to jump right in. There's no warmup, no cool down. It's four moves. You're going to take it down to a tabletop position. I'm going to show you move number one. Tabletop is shoulders stacked over wrist, hips over knees. I'm going to shoot one leg back. I'm going to start on my left leg. Doesn't matter. We're going to work both legs. Okay? You're going to take it back to what I call a curtsy position. So my knee is going to be near my calf, shin, ankle area. It's a curtsy kick. Curtsy kick. So I'm tapping behind my body at about 45 and then I'm kicking up to a 45 degree angle. We're really targeting the outer glutes in this workout. All right, 45 seconds of work. Are you ready? Tabletop curtsy kick. Set it up. You're on in three, two. Let's go. So we're going to do all four moves on one side of the body and then when we repeat it, we'll do it on the other side next time. Okay? But you're going to notice that this leg that I'm kneeling on, so my right leg is actually going to be working just as hard. All those small little glute stabilizing muscles are working to hold me here. Ok? Just as much as my outer leg is working. Kicking out to that 45. Tap back. 45, kick out 45. You're gonna feel the obliques fire here too. Little bonus ab workout for you. Nice. Keeping us off. Bend in those elbows, kicking out to the side. Really targeting those outer glutes for this workout. Okay, Nice work right here, you guys. Keep it up. You have 10 seconds left. Kick it in. You're gonna go right back in. We're gonna get a 15 second rest. I'm going to show you move number two. Finish strong for three, two, and one. From here, you're going to keep this leg extended long. Lift it up. You're going to give me three pulses with a pointed toe, P, two, three. Then you're gonna flex your foot, draw it in, and give me three glute stamps, three straight leg pulses, three bent knee glute stamps. You're there in three, two. Let's go. Pulse, one, two, three. Flex the foot, draw it in. Stamp, two, three. Point the toe, send it long. Pulse, two, three. Flex the Foot, draw it in. Stamp, 2, 3. Are your glutes on fire? Point the toe. Pulse 2, 3. And flex the Foot, draw it in and stamp, 2, 3. On the straight leg, we're hitting the glutes right here. Pulse on the bent with the flex foot. Really targeting hamstrings and glutes. Nice. Three and three. Three of each. Nice. You should feel the burn. Feel it? I know I do. Especially in that standing leg as well. Or that leg that's on the mat. Nice. Right here. Finish. Pulse, two, three. Flex the foot. Finish. Three, two. You're out. Three. Nice work. Okay, now we're going to go to a modified side plank. So I'm going to roll it right over, down to the forearm. Finding a clamshell, my feet are touching, knees are going to touch. As I lift my hips, I open up to clamshell, tap and lift. Okay, again. Going to get some abs in there. Three, two, let's go. So open and close. Hitting this outer glute and this outer glute. Both glutes are working. One to lift me off the mat, one to open my legs. Hover push, hover push again. This oblique is going to be engaged. Nice bonus work, right? Always a bonus when we can add in some abs. Nice work. Keeping the feet connected, lifting the hips off the mat. Gently tap down. Right back up. Down right back up. Both outer glutes are working. You got this. Inhale down, exhale up. We're going over to our backside glute bridges. That's how we finish this. Nice work. You guys finish with 4. 3, 2, 1. More lift. Awesome job. We're gonna roll it over onto our beautiful back side glute bridges. We're gonna do frog glue, frog glute bridges. The soles of my feet are touching. Arms are at my side. I'm gonna lift again. This is targeting my outer glutes. Okay? So I'm not gonna get as high. You're on in three, two, let's go. The soles of my feet are touching. Hover lift, hover lift. Hitting these outer glutes, that is my main focus. Now, my hips are not going to lift as high as they would for a normal glute bridge. Right. My range of motion is shortened because my soles, my feet are touching, knees are going out. If this doesn't feel good for you, you can always take it to a standard glute bridge. Okay. Notice I get more height on that one. Always take it to a standard glute bridge. Like I said, this booty workout is targeting the outer glutes. Okay. Also known as my abductors. So going to this frog position is just gonna really hone in on those outer glutes. Finish. Five. Come on. Yes. Let's go. Final three, two, one. You're out. Shake it out. Those are your moves. Same four moves. We're gonna repeat them on the other leg. So I'm gonna find that tabletop position again. Shoot my other leg back. Bring it over to this curtsy position. Curtsy kick. That's where you are. In three, two. Let's go. Other side. Push. Curtsy lift. Back to 45. Out to 45. Back to 45. Out to45. Nice. Relax through the neck and shoulders. Put the work into the glutes. Into the glutes. This used to be one of my favorite bar exercises, this straight leg curtsy kick. Hello, outer glutes. You're gonna feel this tomorrow. Yes, you are. Love the little obliques that get added into this too. And I love that my. My knee that is on the mat. My stabilizing leg is working just as hard. Feel it in both glutes. Yep. Keep it up. Ten more seconds here. Yes, you can. Nice work. Awesome job, you guys. 5, 4, 3, 2, 1. More lift. Nice work. Set it down. 15 second rest. Same thing. We're going to shoot this leg straight back. Three pointed toe pulses, Flex the foot. Three steps, stamps. Three pulses, three stamps. Point the toe. Starting with a nice long leg. Pulse it up in three, two. Let's go. Pulse for three, two, one. Flex the foot. Draw it in. Stamp the heel to the ceiling for three. Nice work. Point it long. Pulse, two, three. Flex and draw it in. Stamp, two, three. Take it long. Pulse, two, three. Draw it in. Stamp, two, three. Again. That long leg. Working the glutes, really targeting the glutes. That shorter lever, that stamp, really targeting the hamstring and the glutes. You're gonna feel this. I know I do. Holy bananas. It's amazing. What you can do without jumping or squatting or lunging. My booty is working. It's on fire right here. Yes, it is. Come on. Finish. 5, 4, 3, 2, 1, and 1. Nice work. We're going to go to that clamshell hip lift. Other side. Finding that modified side plank. Soles of the feet are touching. As I lift the hips, I open to clamshell, opening the legs. Both glutes are working. You're on in three, two. Let's go. Lift. Nice lift Again. Both glutes are working down here and out here. Really hitting those outer glutes. Those outer glutes are going to feel this tomorrow. Yes, they are such a powerful add on to any lower body workout. Also really effective. 8 minutes all on its own. Okay, nice work, you guys. Keep it up. You're doing awesome. Those hips. Okay, those hips. We're also getting a lot of hip strength here. Let's talk about that for a second. Hips stabilize the pelvic floor for women. Hip strength is so important also for runners. Okay, this workout's great for everyone. Nice work, you guys. You got five, four, three, two, and one. Oof. See that ugly face, right? Oh. Down to the ground. One more set of glute bridges. Find that frog position where the soles of my feet are touching. Or you can always find a standard glute bridge with your feet on the ground. Let's go. Last set, right here. Three, two. Lift it up. Come on. Last 45 seconds of work. Lift. Hover. When I say hover, it means my glutes barely tap the mat. Hover. Go straight back up. You want to keep constant tension on those glutes and hamstrings. Burn it out right here. Come on. Yes, you can. Last 45 seconds to target those glutes. Burn it out. Burn it out. Nice work, you guys. Lift, Lift. Oh, nice work. Awesome job. Feeling those glutes, feeling them. Bring it home right here. We're gonna hold at the top for the last 10 seconds. You're gonna hold at the top. You're there in three, two. Hold here. You're gonna hold. 10, nine. Keep those hips lifted. Squeeze your glutes. Yes, you can. Bring it home, you guys. Come on. Final five. Four, three, two, and one. Sit it back. Oh. Pull your knees to your chest. Awesome, awesome work. That was your eight minute booty burner. That's what we're gonna call that eight minute booty burner. No squats, no lunges. All about the booty hitting those outer glutes. Awesome job, you guys. Nice work. As always, you can find more workouts lower body, upper body, total body@nourishmovelove.com have a great day.