15 Min. extremes Po Workout für Zuhause! | Knackigen Po mit oder ohne Equipment!

Hi and welcome to a new video of mine. Today I have a 15-minute po workout for you. Perfect for at home. We can build up a really nice, crisp, round po at home. The whole thing goes without jumping. No exercise is doubled now. And you can do the whole workout without equipment or with equipment. So if you, for example, a short bar or generally just weights, you can also be creative. Fill water bottles in a backpack. You can take something like that. You can take therabands, the short ones, the hip bands or even the long ones. Ankle weights, i.e. the weights for the ankles. You can grab everything. Or, as I said, just train without equipment. So I'm going to show you one alternative or several alternatives for each exercise, so that everyone can really participate and get the best out of their training. So I wish you a lot of fun now. Throw yourself into your sportswear. You will find, as always, my sports outfit from Prozis. Also linked in the info box below with my discount code. You can also find my math there. You can also find my own brand with my cookbook there. So feel free to check it out. Otherwise, I wish you a lot of fun now. Let's go! It can start. We start with the squat. I'm not going to use any weight in the first exercise so that you just get nice and warm. Another tip, if you use weight now, make sure that you choose a weight that you can do between 8 to 12 repetitions. So we go really nicely to the muscle fissure or close to the muscle fissure and get the best out of it. But now, as I said, 3, 2, 1, let's go. Sumo squat, wide stance. Go down, 1, 2, 3 and come up. And now focus really nicely on the butt. Tense up when you come up and go down again. Press your knees outwards. They shouldn't fall inwards. Up and down again. Very good. Now we're going to grab the first weight. You can do the whole thing with a long tape. I'll show you. We're going to do sumo squat deadlifts. It looks like a sumo squat, wide stance. If you don't have any weight now, you can just hold the sumo squat. Slightly lean forward. And now we're going to grab the first weight. You can do the whole thing with a long tape. I'll show you. Hold the sumo squat. Slightly lean forward. And straighten your back. Go down. Come up from your butt. And again. Go down, go down, go down. And up. Squeeze your butt really tight. Very good. We're going to continue with deadlift steps. If any of you have an increase, it can be the bed, the couch, a chair, anything else, that would be great. If you put your leg on it, I'm going to grab the weight again. I'm going to take two shorts. Of course, you can also do it with one that you just hold here in front. Put your leg down. And come down deep. And up again. Squeeze your butt really tight. This exercise is also possible, but I've already shown it to you, with terabands, with the short ones. With the long ones, by the way, you can really get creative if you don't have a weight, for example. But water bottles are also possible. Wow, very good. Shake it off briefly. Always put the weight straight on your back. Take a short breath. And then, in my case, I put my right leg on it. Let's go again. Change legs. Lay down. And go down really nice. Of course, time is just a stopgap if you've already done 12 reps with weight and you're just really losing muscle. Stop already. I forgot something. I need a towel. Just a moment. If you have a towel, that would be great. We're going to use a short barbell now. We're going to do hip thrusts now. It's just a little softer. I'm going to take a heavy weight now. And now go up and down. Push up really nice on the outside of the butt. Of course, you can also do the exercise on the floor. Wow. Let's take a short break. I'll be back. Bye. Shake it out. I'm going to put the weight away now. And then we're going to do the glute bridge hold again with weight. And then with one leg each. Let's go again. And again. Lay down at the back. Come down from the butt. Push up. Oh, I forgot. Hold. We hold. From the butt, squeeze the butt together. And push up really nice. Very good. Wow. Now I'm going to put the weight on the side. And we're going to do the glute bridge again. I also like to increase it again. Only now with one leg. And because you only press one leg, you automatically have more body weight. And because of that, I don't take additional weight, but go down and up really nice. Tighten the butt again. Go down and push up. And again. One more time. Wow. I also like to drink something in between. And then it's time for the other leg. And now change legs. And again. Come up from the butt. Wow. Let's continue with Romanian Deadlifts. You can take one or two barbells. Otherwise, as I said, get creative. A water bottle, a heavy backpack or a long band. In any case, it's important to go down with your back stretched along the legs. Hold down for a moment and go up with your butt. Wow. Now put the weight to the side. You don't need the height anymore. Hold on. Let's continue in quadruped position. You can take a short theraband. Let's do stretched kickbacks. Let's go. Come up from the bottom. Hold up for a moment. Go down and up. From the butt. Wow. Very good. Before we switch legs, let's do kickbacks with the same leg. My left leg is kickbacks. No stretches. And once to the outside. Fire hydrants. Lucky kicks. Go up and to the side. Again. Up and to the side. A little tip. You can clamp the band at the bottom of your knee in case it slips. It's a good option. Very good. Take a short breath. Feel free to drink something. Wow. Now let's do the other leg. We start again with stretched kickbacks. I'm confused. My right leg is kickbacks. Let's go. Very good. And now thank you for the kicks and the fire hydrants. Go up and to the side. Wow. I hope you're already sweating. My butt is burning. I can feel it. You can also use ankle weights for the exercises. I showed you how to do it. Just to remind you. It's really good for your butt. Wow. And? Because the thank you kicks were so good, we're going to do the frog kicks on the stomach. You can also use the hip band if you have one. You can also use the ankle weights. And now turn around and come up. Hold, hold, hold. Go down and up. Look here. Tighten your butt. And now the last exercise. We're going to hold our legs from our butt for the last 40 seconds. Just lift them up. Hold, hold, hold. 3, 2, 1, let's go. Don't sink. Hold tight. Wow, wow, wow. Up, up, up, up. We only have 10 seconds left. Like a roller coaster. And now everyone. 5, 4, 3, 2, 1. Done. Wow. Oh my god. My butt is destroyed. I hope you feel the same. Give me a thumbs up. I really hope you enjoyed this workout. I'd be happy if you subscribe so you don't miss any new videos. See you next time. Bye.