40 MIN LEGS AND BOOTY WORKOUT | Intense Homeworkout | Bodyweight | Lean Legs | No Equipment

#fitnesskaykay #legsandbooty

*Warm Up
*Cool Down on top of the 40 MIN

Hey Team #everydaywarrior,
I guess it's time for a new 40 MIN Legs and Booty Workout - without weights.
Bodyweight only - but not less burning. The only equipment you may would like to have close to you is either a Yogablock a book or a weight plate.

As always, focus on yourself - make every single workout your own challenge.
There are always ways to modify, such as slowing down, resting more, no jumping switching or dropping your weights for example.

w o r k o u t - d e t a i l s:
00:00 - 00:10 Intro
00:13 - 06:46 Warm Up | 40s 🔥 | 10s off
SQUAT ALT. LEG CIRCLES
SUMO SQUATS
SUMO PULSES
SUMO CALF RAISES
DYNAMIC HAMMIES
KANG SQUAT
GLUTE BRIDGE
FROG BRIDGE ALT. LEG LIFT


06:55 - 36:00 Workout: 40s 🔥 | 10s off
SQUAT HOLD
WALL SIT
CURTSY COMBO
SIDE TO SIDE CURTSY
3X CURTSY PULSES SAME SIDE
SIDE TO SIDE CURTSY OPP.
3X CURTSY PULSES
EL. SPLIT SQUATS
2X EL. SPLIT PULSES SAME LEG
EL. SPLIT SQUATS OPP.
2X EL. SPLIT PULSES
SPLIT SQUAT – SUMO – SPLIT
LOW COSSACK TRANSITION
SIDE SQUAT ONE SIDE
SIDE SQUAT PULSE
SIDE SQUAT OPP.
SIDE SQUAT PULSE OPP.
LATERAL LUNGE KNEE DRIVE
LATERAL LUNGE KNEE DRIVE OPP.
EL. SINGLE GLUTE BRIDGE
EL. SINGLE GLUTE BRIDGE OPP.
EL. FROG BRIDGES
EL. GLUTE BRIDGE
LEG RAISES
DONKEY KICK SAME LEG
SIDE TO SIDE RAISES SAME LEG
LEG RAISES OPP.
DONKEY KICK
SIDE TO SIDE RAISES
PLANK ALT. LEG LIFT
HALF SIDE PLANK COMBO
HALF SIDE PLANK COMBO OPP.
QUICK STOP JUMPING LUNGES
EL. SPLIT SQUAT KNEE EXTEND
EL. SPLIT KNEE EXTEND OPP.


36: - 42:26 | FINISHER:
30s 🔥 | 15s off
LATERAL SQUAT WALK
1X SQUAT JUMP 2X JJ
QUICK TOE TAP – LATERAL BOUNCE
SQUAT – SQUAT JUMP
PULSED SQUAT – ALT. HEEL TAP
WIDE NARROW PLYO SQUAT
SQUAT HOLD
2X JUMPING JACKS – FLYING STAR

42:49 - 47:14 Cool Down
DYNAMIC HAMSTRINGS
LUNGE STRETCH OPENER
RUNNER STRETCH SAME SIDE
LUNGE STRETCH OPENER
RUNNER STRETCH OPP.
LAY DOWN BREATHE

Remember: we all are different, so are our levels of fitness. Make every single workout YOUR own. Also make sure to maintain a proper form while exercising. Feel free to rest some more when you need to. 🙏🏼

Equipment: Only a Yogablock or a book
a mat is recommended

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Yours KayKay
xx

D i s c l a i m e r:
This channel is for improvement of our fitness and health.💪🏼 Make sure to check your health with a professional medic before start exercising to avoid injury or harm.You are performing the fitness exercises without supervision, so you are performing on your own risk. My advice for you is to start with the simple (alternative) exercises and make sure to feel save before performing the advanced exercises. Fitness__KayKay will not be responsible or liable for any injury or harm you sustain as a result of this video.