30 Min. Intensives Beine & Po Workout | Muskelaufbau ohne/mit Geräte & ohne Springen (+ Warm Up)

Hi and welcome to a new video from me! Friends, today it's time again. You asked for a 30-minute workout from me and of course I'm happy to do that. Today there is a 30-minute legs and butt workout for you at home. It's really perfect because you can do the whole workout either without equipment or with equipment. If, for example, you have shorts, kettlebells, ankle weights, therabands, the long or short fitness bands at home, then grab them. Then the workout will of course be even more intense. But anyone can do it today. The whole workout is also without jumping. As always, no exercise doubles, so it doesn't get boring. And at the beginning and at the end, I packed a warm-up or a cool-down with it. So really the perfect all-round package. I'm really looking forward to it now. I hope you are too. By the way, you can find my sports outfit, mat, training equipment, everything below in the info box. Feel free to check it out. Also my discount code from PURSES, paulina10. And now have fun. Let's go! It can start, as I said, with a little, crisp warm-up to just warm up, so that we don't hurt ourselves, so that we excite the cardiovascular system a bit. We start with a loose run. If you don't want to jump now, just take small, quick steps. If you like, you can also do really nice high knees. Put your knees up really nicely. Or, as I said, do a little sprint while standing up. Let's go on. We open our hips. Because we don't need a break in the warm-up yet. Then there is of course a break. Always a 20-second break. 40 seconds the exercise. We continue with a dumbbell row. If you don't want to jump now, just climb out quickly. This is a great non-jumping exercise. If you want to jump, open up really nicely and close. We continue with a dumbbell row. If you don't want to jump now, just climb out quickly. If you want to jump, open up really nicely and close. Warm up well. Roll again in the other direction. Now we go into a wide stance, stretch upwards and reach down. Here is a light squat. Go really nicely to the top of your toes. The last 10 seconds we warm up our ankles and then we are ready for the first exercise. We start with squats. You can also start with a light weight if you want to. Or you can start with the TheraBand. Let's have a sip. And let's go. Really nice, go down deep, straight back, come up. Go down deep, not only halfway, but really all the way down and up. Very good, let's go on. By the way, I always show you the alternative exercises with equipment here on the side. You already know that from me. We continue with 5 Squat Pulls. So 1, 2, 3, 4, 5. We pulse down here and then we come up again. And again. Pulse 5 times and come up. And again. Deep, deep, deep, deep, deep. Don't pulse here, pulse down here. It should burn! Very good, you already notice that we focus on our legs now. And then it's time for the butt. We continue with Wide Side Squats. We stand and start with the right leg. We climb to the right side and come back to the middle. Again. Go down nicely. From one leg and up. In the next exercise, we change the leg. And again. Take another sip. Take a good break in between so that you have full power for the next exercise. Now it's time for the left leg. We're getting ready. It's already burning. I hope you are too. It's burning, friends! And let's go! Very good. Relax. And now it's time for the lunge steps. We start with our right leg again. For 20 seconds, we climb forward. And after the 20 seconds, we climb backwards for 20 seconds. In the next exercise, we change the leg. And again. For 20 seconds, we climb backwards. And in the next exercise, we change the leg. Let's go! And now stand in the middle again. And backwards. Push yourself out of your legs. Take a deep breath. It's getting a bit dark. Hello, it's me. And now, right hand, left hand. We start again with climbing forward. And as always, you can use dumbbells, kettlebells, thera-bands, short thera-bands. Feel free. And you can intensify the workout. And climb backwards. And back. Very good! Now let's go on with side walks. Oh no, it's raining again. Are you sitting in the back? It doesn't matter, you don't get demotivated from this. Side walks, or rather side steps. We get into a squat and climb left and right. The whole thing looks like this. Sit down low, step to the left, step to the right, step to the left. If you can, don't go up in between, but stay low. If it's too hard for you, go up and down in between. Low, low, low, low. Not up here, we want to work down here. Stay low. And because it was so beautiful to sit down low here, we're doing sumo squat hold. Sumo squat, wide stance, toes slightly outwards, and we'll just stay low for 40 seconds. Take a deep breath. In 3, 2, 1, go. Sit down low. The thighs should burn. And we've done half of it. 20 seconds of the half squat together. Pull through. 5, 4, 3, 2, 1, wow. Now we have two really nice exercises for our hamstrings, the back of the legs. We now hit the mat and grab a towel. If you don't have a towel at hand, you can see the exercise again. But it would be great if you have a towel or a slippery floor. Go up and pull the legs to the body. So from the glute bridge forward and pull to the body. Do not put anything in between, but always let it be in the air. Very good and now we continue with Romanian Deadlifts. It would be great if you have something heavy. This can of course be a weight, such as dumbbells and kettlebells, but also a heavy backpack. If you don't have that now, I'll show you the exercise. Go backwards with one leg and touch the tip of the toes for 20 seconds and then switch legs. Otherwise, take a heavy weight, go down here and you can feel it immediately on the back. Pull and come up again. Down, up, straight back, very important, shoulders back. Very good, with a straight back, put the weight down again. Now we have an exercise for our calves, which we will of course not forget. It would be great if you can do it with an elevation, for example with books, through steps, where you can go down a little further with the heel. We go up here and down a little with the heel. I hope you can see me now. Go down deep with the heel and push up from the calves. We switch legs, go down deep with the heel and up from the calves. Very good, now I have to take a short break and press play again before the butt comes in. Otherwise you will miss the camera later. We are now doing a small glute bridge, which is also great for the lower back. No hollows, just a small push-up. Tighten the butt, also work from the lower back. And now just hold, breathe a little and hold. Don't go down any further, stay up, hold, hold, hold. 7 seconds left. Very good, you can stay on the mat, have a drink. We continue with the classic glute bridge. Again, to make it more intense, use weight, use therabands. It's all hidden now. Or, as I said, without equipment, go up really nicely from the butt. Stretch the butt, stretch, stretch, stretch. Very, very, very good. 7 seconds left. The next exercise is very similar. You can stay comfortable again. Now we go one leg into the air. This means more load on one leg. One leg glute bridge, then it gets even more intense. Breathe through and we start with the right leg in the air. Here we go. And come up. Tighten the butt, butt, butt, squeeze together. 7 seconds left. That burns really nice. Breathe in again and then the other leg comes in. The left one. That feels good. Get ready. Go up and down again. Press up from the butt and down. 7 seconds left. Very, very good. We continue with kneeling squats. The long theraband is perfect for this. Super good to create a really nice resistance. I've shown you again. But you can also do it without a theraband. Kneel down and press up from the butt. A little wider. Stand, kneel and come up. Down again and from the butt. Concentrate on your butt. Down and up. Take a sip. And then we come to the quadruped position. I have a few exercises left. Then we come to the stomach position. And then we come back to the cool down. So stay tuned. Don't turn it off now. I like to put my thumb up in between. I'm very happy about that. It supports me. And now ... Oh God, I talk too much again. Put your left leg up nicely. It's a great exercise again. You can use the theraband or the ankle weights. Inhale. And then we do kickbacks again. This time not stretched. But angled up. And sideways up. And again. But now take a short breath. Otherwise it won't work. 3, 2, 1. Let's go. 10 seconds left. We can do it. Great. Take a short breath. And then we come to the right leg. We already did the left leg. And now again. Stretched kickbacks with the right leg. Nice and high. Up. 10 seconds left. One more exercise in quadruples. And then we don't come to the stomach position yet. You forgot something. We come to the side position. Light at the end of the tunnel. But we want it. We want to achieve something nice. Nice and high. Legs up. Now angled up again. And sideways up. 10 seconds left. Take a sip. And then we lay down on our right side. This is a great exercise for gluteus medius. We start here. From the side hip muscles. Up. And down again. Up again. Hold up. Hips forward. And down. Up again. And down again. 10 seconds left. Other side. This exercise is really good. Really nice. Intense. Up again. Hips forward. And down. Hips forward. And down. Hips forward. And down. Hips forward. And down. Hips forward. And down. Hips forward. And down. Hips forward. And down. Hips forward. And down. 10 seconds left. Wow. And now lay down on your stomach. Two exercises left for the butt. We start with flutters. We lay down on our stomach. And flutter. Really nice. Tighten your butt. Hold tight. And nice. Up, up, up. Faster, faster, faster. Flutter, flutter, flutter. Tighten your butt. Come up. Don't flutter down here. Relax your butt. Up. And down. Last exercise before the cool down. Hold your arms and legs in the air. Tighten your butt. And then we come to the relaxing part of the workout. 3, 2, 1, let's go. Hold up here. Don't come up here. Hold tight. And now lay down on your stomach. Take a break. Enjoy your stomach. Breathe in and out. Come to a four-legged position. Do cat and cow. Pull your belly button. And really nice. Into the hole cross. We climb into the dog. Push up. Make a spine. And wave forward. Into the cobra. Lay down. Again. Into the dog. Right leg up. Take a big step forward. Let yourself fall down. And climb back. Into the dog. Left leg up. Into the dog. Left leg up. And climb forward. And last but not least. We go into the back position. Do a nice back massage. Hold your knees. And do circular movements. In the other direction. And for the last few seconds we just stay on our mat. Done! Very, very good! I really hope you enjoyed this leg and cobra cut. Let me know in the comments your feedback. I always read all the comments. I'm really happy about your support. Take care. See you next time. Bye!