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leg workout

A killer 3 move, no-equipment leg and butt workout

A killer 3 move, no-equipment leg and butt workout

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The gym can wait. If you're short on time and equipment, try this awesome no-equipment leg and butt workout from PumpUp member @fitmissrach. Get it right and tight with just 3 moves. This workout will challenge your balance, improve your agility, and get your blood pumping.

Leg and butt workout

Instructions: Perform 3 sets of 10 repetitions for each exercise

High knee runs

High Knee Runs | No equipment leg and butt workout (GIF) from the PumpUp Blog

Keep your elbows close to the sides of your body, forearms extended straight out in front of you. Your palms should be facing downwards. Maintain a straight posture as you drive your knees up to the palms of your hand, alternating each leg as you do so. Attempt to make as little noise as possible throughout the movement. Your legs should be moving quickly and landing softly.

Plie Squat Reach and Jumps

Squat reach jumps | No equipment leg and butt workout (GIF) from the PumpUp Blog

Begin with your feet turned slightly outward and your legs a bit further apart than the width of your hips. Squat down and lightly touch both arms to the ground, in between your feet. Bring your body out of the squat, making a jump as you ascend. Your arms should reach and extend past your head as you jump.

Alternating one legged reach and jump

Alternating one legged reach jumps | No equipment leg and butt workout (GIF) from the PumpUp Blog

Maintain a slight bend in the knee of your standing leg. Reach your hands up and overhead. Keep your back flat as you reach your arms down towards your toes. Your standing thigh should almost be parallel with the ground, and the raise leg should extend straight and back behind you. Bring the raised leg back to standing position, and hop upwards while extending both of your arms. Land lightly on your feet and keep the movement controlled, attempting to minimize any wobbling or imbalances that occur.

3 move no-equipment leg and butt workout from the PumpUp Blog: High knee runs, squat reach and jumps, and one-legged reach and jumps. Do 10 reps of each exercise for 3 sets.

Loved this 3 move, no-equipment leg and butt workout? Try our other workouts here. Follow @rachaelgervais on Instagram for more of her workout videos. Have an awesome leg and butt workout to share on #WorkoutWednesday? Tag them on Instagram with #TeamPumpUp so that we can see them! 

Stability ball hamstring curls will be your next favourite exercise

Stability ball hamstring curls will be your next favourite exercise

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If you're ever bored of mundane machines and seek a way to spice up your hamstring exercises in a major way, grab a stability ball and do your hamstring curls on them! When all the racks or machines are taken at the gym, stability ball hamstring curls are a sure-fire way to get your workout in. As you perform the exercise, make sure you keep your hips raised high and squeeze your glutes when you draw the ball toward you in order to maximize the benefits that you can derive from this move.

How to do stability ball hamstring curls

  1. Begin with your calves on the ball, arms at your sides
  2. Contract your abs and raise your hips high the ceiling, keeping your entire body aligned
  3. Bend your knees, draw the ball toward you until your feet rest flat on the ball
  4. Pause, then straighten your legs once again. Hips remain raised.

Step 1

stability ball hamstring curls

Step 2
stability ball hamstring curls

A gif!
stability ball hamstring curls
Images and video content courtesy of PumpUp member @jkennedyfit! Check out PumpUp's Facebook page for more workout videos and inspiration!