15 Minute Workout for your Legs & Butt – for Beginners

Start with 10 burpees to warm you up.

Stand hip-wide on a mat and tense your abdominal muscles. Jump into a squat, then immediately jump back into the push-up position. Lay your body briefly on the mat, quickly return to a crouch and jump with your arms straight up. Try to land quietly. Repeat this exercise 10 times.
Advanced users can make a push-up in the push-up position.

Perform the following exercises with the specified repetitions. Advanced learner can complete these exercise twice, after a 1 minute break.

Side lunges

Repetitions: 30 (alternately 15 repetitions per side)

Stand hip-wide and tense your abdominals and buttocks. Take a lunge to the side with your left leg and at the same time squat down. Lower your hips and left knee down, your right leg is stretched and the back stays straight in line.

Now sit up and put your left leg back to the starting position. Now take a side lunge with your right leg and squat down, your left leg is stretched. Repeat this exercise.

Step-up with a chair

Repetitions: 30 (alternately 15 repetitions per side)

Stand in front of a sturdy chair or stool and tense your stomach and buttocks. Place your left foot on the rise, then pull up your right leg and briefly tiptoe onto the surface of the chair and set your right leg back on the floor. Repeat this exercise with your other leg and alternate until you have completed a total of 15 repetitions per side.

One leg bridge

Repetitions: 30 (alternately 15 repetitions per side)

Lie on a mat and tense stomach and butt. Lift your hips up, the left leg is set off at a 90 degree angle. Stretch the right leg vertically and push it upwards with the help of the pelvis. Put the butt off and change the leg. Now set your right foot down, raise your left leg and push it up with the help of your hip.

Jump-Squats

Repetitions: 15

Stand hip-wide and squat as low as possible. Tighten your butt, jump up explosively and swing your arms backwards. When landing, squat down again. Land as quietly as possible.

Optionally, you can also do classic squats and skip the jumps.

Repetitions: 30 (Optional instead of Jump Squats)

– The instruction for the classic squats can be found at 15 Minute Body Workout for Beginners.

Quadruped stand

Repetitions: 30 (alternately 15 per side)

Go to the quadruped stand, your knees are below the hips and your hands are just below the shoulder. Now raise the left leg at a right angle to the side and extend it backwards, so that it forms a line with the trunk. Hold this position for a few seconds and return to the starting position. Perform this exercise again with your right leg and alternate until you have completed a total of 15 repetitions per side.

Bulgarian Split Squats

Repetitions: 30 (15 per side)

Stand with your back to a sturdy chair. Put your left leg on the back of the chair. Now squat down, your back stays straight. Return to the starting position. Perform this exercise 15 times, then switch sides.

How do you like my 15 minute workout for your legs and butt – for beginners? With which exercises do you train your buttocks and legs? Let me know and write it down in the comments. I’m looking forward to reading about your workout routine.

XOXO Betty

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