Скачать или смотреть 10 Minute Glutes & Thighs Workout at Home (No Equipment)

This 10 minute glutes and thighs workout at home is designed to strengthen your lower body using only your bodyweight — no equipment needed.
A focused, follow-along workout that targets your glutes, thighs, and legs to help you build strength, stability, and control at home.

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💪 Workout Details
Duration: 10 minutes
Level: Beginner / All Levels
Equipment: No equipment
Style: Follow-along workout
Focus: Glutes & thighs

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This workout is ideal if you want to:
✅ Strengthen your glutes and thighs
✅ Improve lower body strength at home
✅ Train without equipment
✅ Support hip and knee stability
✅ Stay consistent with short workouts

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⏱️ Workout Timeline
00:00 Welcome
00:10 Squats
01:11 Side Lunges l.
02:13 Side Lunges r.
03:14 Squat Pulses
04:16 Glute Bridges
05:17 Donkey Kicks l.
06:19 Donkey Kicks r.
07:20 Fire Hydrants r.
08:22 Fire Hydrants l.
09:23 Frog Pump
10:28 Next Workouts

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👋 About this channel
My name is Markus Zordel, sports scientist from Germany.
On this channel, you’ll find simple, effective home workouts designed to help you move better, feel stronger, and stay consistent — without pressure or complicated routines.
New workouts are uploaded regularly!

🔔 Train with me
If you enjoyed this workout, consider subscribing so you don’t miss future sessions.

ℹ️ Important note:
Always listen to your body and train at your own pace. If you’re unsure whether this workout is right for you, consult a qualified professional.

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