– English Lyrics

Lyrics & Translation

[English]

hey guys I'm Kelly from

fitnessblender.com and today I have a

button thigh workout for you that

doesn't use any equipment at all meaning

you can do this anywhere I haven't

included your warmup or your cool down

so make sure you get each of those in on

your own otherwise let's go ahead and

get started all right guys we are doing

50 seconds on with 10 seconds rest so

it's a nice quick transition here we're

starting off with a basic s squats so

you're going to have your feet about

shoulder width apart and you're going to

keep your back nice and flat as you sink

down you're going to start that

engagement at the hips so stick your

butt up behind you and then sink down

like I said keeping your back nice and

flat and the majority of your weight in

your heels squeeze those glutes on the

way up and keep your stomach pulled in

nice and tight so I'm using no equipment

at all for this today if you want to

stuff up the challenge it's definitely

uh an even better workout if you add

weight so whatever weight challenges you

so like I said these are 50 second

intervals relatively long intervals so

if you need to take a break go ahead and

do that just make sure that your form is

staying nice and

clean just make sure you're not holding

your breath a good breathing pattern is

to breathe in and then exhale during the

hardest part so inhale on the way down

exhale as you push yourself back

up all right in about 5 Seconds we're

going to s switch to a side step

squat so during our breaks they're only

10 seconds but we're moving do at least

kind of a boxer Shuffle or March in

place just keep your heart rate up an

active rest here all right next up we're

squatting down and just stepping side to

side so you want to stay low the entire

time your butt stuck out behind you and

you're using nice smooth motions to

really burn out those muscles just

staying low the entire time if you need

to you can squat to the side and stand

up for a quick

break just do whatever you need to to

challenge

yourself like I said if you want to hold

on to weights and get even more benefit

out of these

exercises nice and low back flat keep

your eyes up make sure you're not

rounding your shoulders over

yourself 10 seconds

left so once you're familiar with the

moves here feel free to turn on music

that motivates you it makes it Go by a

lot

faster helps distract you from the

burning muscles all right next upep

we're going to be doing reverse lunges

shake those legs out keep

moving all right so right here we're

stepping back and behind your body and

come back up so try to keep the weight

evenly dispersed between those two feet

and just like before you want to keep

good posture so make sure you're not

rounding your

shoulders or holding your breath

remember inhale on the way down exhale

as you press back up

so you don't have to move at the same

Pace as me do it however quickly or

slowly as you need to do keep in mind

that speed is not necessarily a benefit

here you can feel these sometimes even

more if you slow it

down all right 5 seconds

left so next up we're going to be doing

jump squats so these are all uh optional

jumping so if you want to keep it low

impact if you have neighbors below go

ahead and cut out the

jump otherwise this is 50 seconds of

jump squats so it's a definite burnout

round so once you get tired let's go

ahead and cut out the

jumps you can also do a combination if

you're kind of warming yourself up to

jump squats do one sink down do a

regular one and then explode up the next

time kind of helps you build up the

endurance

to be able to make it all the way

through the interval without sacrificing

your

form over

halfway keep it

going 10

seconds all right so our next interval

please don't hate me your butt muscles

are going to love me but you might not

like me right now we're going to be

doing a squat hold so we're going to

sink down to a

squat keep everything nice and tight and

then just freeze so as low as you can

get make sure that you are actually

sinking your butt a lot of people kind

of tend to squat like this and you're

not doing anything for your lower body

that way so try to keep your butt low

pull in your core it's going to want to

relax here but try to stay disciplined

and keep it nice and tight

oh my goodness this is just mean it's

going to feel really good when we're

done just keep going try to can put in a

little bit of a balance there but keep

it nice and

smooth it's about 10 seconds

left don't hold your

breath 5

Seconds three two one oh my gosh okay

next up we have a curtsy lunge

so if you're still standing we're going

to be stepping back and behind

ourselves for a sort of lunge that uh

targets the button thighs in a different

way so back and behind the

body standing up nice and

Tall keep it going

here's our halfway

point we're just a few minutes away from

a water

break hang in there keep your form solid

think strong squeeze all of your

muscles all right so next up we're going

to do yet another variation here we

doing side lunges so again targeting the

butt and thighs in a totally different

angle so standing nice and tall and wide

you're going to come down to one side

and lean away from that other leg which

are going to keep

straight so this might feel like a

relatively small range of

motion just make sure that you're really

focusing on isolating this side when you

come down to it you should feel that

side working harder

particularly glutes

quads hamstrings and the outside thigh

so again back nice and flat you want to

make sure that you're protecting your

back here think of pulling your stomach

your belly button in towards your spine

help protect your

back 10 seconds

left and then we're going be doing a

squat P the front

kick all right shake them out

Out steal an extra nice deep breath here

on your rest

period all right so for this one

squatting down and coming up and kicking

in front so I want you to try to think

of once you're down here try to think of

lifting your foot up off the ground as

soon as you can so that you actually get

some isolated work on each side so as

you get more comfortable it's kind of

like baby stepping your way to a pistol

squat or a single leg squat so just

focus on like I said it'll challenge

your balance and your and your

core so just try to focus on as you come

up put more weight in that stabilizing

leg for that

kick so you're definitely working your

core too because you got to keep

yourself nice and tight here it's a

supporting muscle all the way through

this workout it's a way better workout

for your core than crunches will ever

be all right here we go so

next up we have ski squats plus an

outside raise so going to stand nice and

close for this as close as you

comfortably can using all those same

rules of regular squat so you're sinking

down lifting out this time

so pulling your core back nice and flat

weight in your heels the only thing

we've changed is our stance we're

standing nice and narrow this time and

for that side leg raise try your best to

not use any momentum at all you want to

be completely in charge of that movement

it'll teach you balance work your

core and you're not just using momentum

otherwise you're kind of cheating and

it's not nearly as

effective so keep in mind that you're

doing everything really

deliberately no accidents

here keep it going 10 seconds

left three two and one all right so last

two uh are kind of intense so we're

going to be doing a lunge pulse so this

is another burnout round so if you need

to be sure to break out of that and

shake your legs out but we're just

coming to that

lunge and just freezing or you can like

I said put in a slight pulse but you're

making sure that it's not jerky it's

really

controlled

smooth movements

here pull in your core make sure your

posture is good and then just enjoy the

burn just take it as long as you can try

to distract yourself focus on your

breathing staying down as long as you

can if you need to at any point you can

stop and shake your legs

out keep it

going under 10

seconds two and

one okay sh shake them out real quick

like now have to do that on the opposite

side and then we're going to move to our

Pilates section which is going to be uh

challenging and totally different way

sinking down nice and low same thing

keep your posture clean staying up nice

and upright pulling in your core keep

those weight between the two heels or

the two feet try not to make sure try to

make sure that you're not favoring one

foot over the other significantly

pull in your core like I said it's going

to try to relax as you go so try to keep

it nice and tight it's good

practice 20 seconds

left quick break go on without me if you

can woo okay so we are over halfway done

with this routine grab a quick drink of

water but don't go too far and we'll

finish up with the second half in just a

second all right we are going to burn

out those muscles with a final few

Pilates moves so we're going to start

off with a reverse rear leg lift so

you're going to put your weight in your

forearms and your knees and we be

starting by lifting that leg up towards

the ceiling so right here going to just

poke a hole in the ceiling with your

foot so again you want to make sure that

you're not doing any swinging here take

your time let it burn pulling your core

nice and tight and really focus on

squeezing those glutes it's partially up

to you to make sure that you feel this

so squeeze be very mindful of your

movement and the way you are working

your

muscles can inhale as you drop that leg

back down exhale as you squeeze it back

up make sure that you're not opening

your hips up keep both hips facing the

ground so you're doing all glute work

here let's stay right here and pulse it

out for the next 15

seconds so you're just holding it in

that part where it burns the most and

then gently pulsing towards the

ceiling three two one all right so next

up we're going to do that on the

opposite side go and stretch out your

legs move around a little if you want

between sets otherwise get ready with

the other side here we go so same thing

make sure that you're keeping your hips

facing the ground and you're squeezing

up with those glutes

all right in about five more seconds

we're going to go with

pulses all right right here get your leg

up there and just let it stay right

there where it burns the

most pulse it up towards the ceiling

make sure you're not holding your breath

it's very tempting to do that right here

so make sure you're breathing

all right here we go so last few sets

here we going to be doing side leg

raises so I have one foot out here we're

just raising

up and lowering back to the ground so

leg nice and straight you can point your

toes for extra CR it and you should feel

this through your outside thigh

especially so no momentum I see a lot of

people do these and they just kind of

throw their limbs all over the place

you're going to get a lot more benefit

is going to hurt a lot more in a good

way if you take your time and really uh

intentionally move that leg up and down

can also add uh ankle weight to this

part if you want to step step of the

challenge even more all right so right

here we're 15 seconds let's go ahead and

do pulses here too so wherever you feel

the most work coming from those legs

stick it out there and then just hover

just pulse right in that really

relatively painful spot just ride it out

okay that's so shaking muscles over here

all right so we going to do that same

thing on the other

side so get comfortable here with that

toe and here we

go all

right just keep it up just like that

like I said this is the part where it's

nice to have some music to keep you

motivated I know this is an awfully

quiet right white room so music helps

keep the motivation up I usually have

music blaring for all my workouts I use

our own videos it's just that I usually

drown us out with music all right right

here so we're going to pulse last 15

seconds nice and

smooth breathe through

it three two one all right so next up

we're going to do the same thing with

the inside thigh so we're going to be

laying here flat and lifting this thigh

up on the inside so there's a couple

different ways you can do this but do

the way that feels most comfortable to

you otherwise just lifting up it's going

to be a small range of motion Point your

toes and just get comfortable with the

discomfort so you should feel this in

your inner thigh no real pain but you

should definitely have those muscles be

talking to you especially towards the

end of this

interval just like with the other

exercises helps to get in a breathing

pattern so you can inhale as you drop

your leg back down and exhale as you

pull it back

up all right couple seconds I'm going to

stick with those pulses so right here

pulsing just like with the other ones

really small range of motion nice and

smooth and

controlled just let those muscles

burn two and one all right so next up

the other side we have just 3 minutes of

work left so if you're hanging with me

still good job all right here we go

inside thigh Point your

toe nice slow controlled

raises so I would love to know what you

thought of this routine I know

especially the beginning was a little

bit I was a little crazy on those

muscles I felt that so I'm curious if

you guys did as well I took about a week

off for rest and kind of just spending

some time with friends so it feels

really good to get back into exercising

sometimes you need more rest than you do

exercise it's important not to

overtrain 5 seconds left oh and I missed

our I missed our pulses so we're going

to hang out here and and pulse through

our break so keep it going go for

another 5

Seconds all right so next up we're going

to be doing a bridge see I'm talking too

much I'm sorry guys all right so right

here heels on the ground pressing up

through those heels get getting your

back and your glutes off the ground so

you should feel this in your glutes in

your butt and the back of your thigh as

well as your the back uh your back your

lower back a little bit so if you want

to you can make this harder by putting

your hands in the air just requires a

little bit more balance and you can also

switch to a single leg bridge if you

want to alternate back and forth so pick

your difficulty level we have just a

couple more minutes left

here two

one all right we have one more active

interval left if you want just hang out

here keep an active rest period by

keeping uh that bridge position going

otherwise next we're going to be doing

Bridge kicks so same position but you're

going to keep your hips raised as you

extend one of your legs so you should

feel this extension part in your quads

you're very heavily working your quads

here and it also puts a different um

different kind of work onto your back so

you're engaging your muscles in a

different way because you're shifting

that weight so just take your

time back and forth there and if you get

tired here just hang out in a regular

bridge last as long as you can before

you drop to the

ground keep it going about 10 seconds

left try to make sure that those hips

are not sinking you're going to get

tired and you're going to start to sink

towards the mat so try to press up the

entire

time and there we go okay guys so if you

are not moving on to another routine

right now make sure that you cool down

and stretch you want to really focus on

your quads your hamstrings your glutes

and your lower back especially you do

not want to skip that cool down

otherwise good job guys this workout is

complete

Key Vocabulary

Vocabulary	Meanings
squat /skwɒt/ A2	verb - to bend the knees and lower the body noun - an exercise involving bending the knees
lunge /lʌndʒ/ B1	verb - to take a long step forward or backward while lowering the body noun - an exercise involving a long step and lowering the body
glute /ɡluːt/ B2	noun - short for gluteal muscle, the muscle in the buttocks
core /kɔːr/ B1	noun - the muscles of the abdomen, lower back, and pelvis
pulse /pʌls/ B1	verb - to move in a rhythmic manner, often in small repetitions
engage /enˈɡeɪdʒ/ A2	verb - to activate or use a muscle
isolate /ˈaɪsəleɪt/ B2	verb - to focus on a specific muscle or area during exercise
burn /bɜːrn/ A2	verb - to feel a sensation of heat or fatigue in a muscle during exercise
balance /ˈbæləns/ A2	noun - the ability to stay steady or stable verb - to maintain equilibrium
endurance /ɪnˈdʊrəns/ B2	noun - the ability to sustain prolonged physical effort
form /fɔːrm/ A2	noun - the correct way to perform an exercise
challenge /ˈtʃælɪndʒ/ A2	noun - something that tests one's abilities or endurance verb - to test or push one's limits
intensity /ɪnˈtɛnsɪti/ B2	noun - the degree of effort or difficulty in an activity
transition /trænˈzɪʃən/ B1	noun - the process of changing from one movement or exercise to another
variation /væriˈeɪʃən/ B2	noun - a different form or version of an exercise
stabilize /ˈsteɪbəlaɪz/ B2	verb - to make steady or firm