I bet when your favorite show comes out with a new season on Netflix, you pretty much have no life. The only interaction you have is in the one-sided communication with the TV cast members. It’s a job -- you’re sitting on your butt watching Netflix from 8AM to 2AM.
But dammit, it’s worth it.
But then you start to eat anything at arm’s reach and the only squats you do is when you need to use the toilet.
And then you’re sore, and you’re just like, “wtf? All I did was reach for the nachos.” Being lazy is okay from time-to-time, but if you want nice legs while having your eyes super glued to Netflix, you know I got you. ;)
You know how they say that squats are great for your glutes -- well kinda. If you really want to shape your butt, lunges will be your new, aching best-friend. Lunges will target your glutes better than squats would.
When stepping out for the lunge, try to get a 90 degree angle. If you step out to close, you'll put more pressure to your knees; you don't want to do that.
Go for 15 reps for 5 sets. If you're trying to really feel the burn, use dumbbells. :)
Although this exercise primarily targets your quadricep muscles, it'll also hit your glutes, hamstrings and calves. You won't get bored of this, and you'll feel like you're dying after a couple of these bad boys. If you want to get the most out of this workout, when you squat down, try to going to parallel. Focus and keep your balance! Try to land light so you have control of the movement.
Go for 8 reps for 5 sets. Jump high!
You wanted glute workouts, well here they are. This will really shape (and hurt) your booty. But you're going to feel like Nicki Minaj and you're going to want to listen to the Anaconda song instead of watching OITNB. As you raise your leg, make sure to squeeze your buttocks.
Go for 8 reps for 4 sets. Squeeze!
Best part? You can do these workouts in your underwear, or better yet, in your birthday suit.