Here’s another awesome workout for a perky booty and strong, toned legs. Finish all exercises in the circuit, then rest for up to 60 seconds and repeat it all over again. Don’t forget to warm up before you start and cool down after you finish the workout. See the instructions on how to complete each move below. Questions? Send me an email!

 

Legs & Booty Blast 2

Print a PDF copy of the workout.

Learn how to do the exercises

Warm Up

Give yourself a few minutes to warm up your body. Jog in place, do jumping jacks, do arm circles… whatever you like to get your muscles primed for the workout.

1. Chop Squat Jacks

Works shoulders, legs, butt

Raise your arms overhead, palms together for chop squat jacks. Jump your feet out to the side to start the jumping jack, sinking down into a squat, chopping your hands down at the same time. Return to start and repeat.

2. Plank with Alternating Leg Raise

Works arms, shoulders, abs, butt, legs

Get into a standard plank position, legs a little wider than normal for plank. Engage your abs, butt and legs, and raise right leg off the ground. Continue raising right leg until you finish all the reps, then switch to the left leg.

3 & 9. 1-Minute Wall Sit

Works butt, legs

Start with your back against a wall with your feet shoulder width and about two feet from the wall. Slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall. Hold the position for 10 seconds, then slide back up briefly. Lower down again for another 10 seconds and slide back up. Repeat this for the full minute.

4. Mountain Climbers

Works shoulders, arms, abs, legs

Get in standard plank position. Your arms aligned under your shoulders. Moving quickly, bring your right knee toward your right elbow, then your left knee toward your left elbow to complete 1 rep. Keep your hips down and don’t let your butt drift into the air.

5 & 14. Floor Bridge

Works legs, butt

Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Keep the abdominals engaged and lift your hips up off the floor. Press your heels into the floor for added stability. Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back. Keeping your abdominals strong helps to prevent excessive arching in the low back. Hold for 3 seconds, and then slowly lower yourself back to your starting position.

6. Squat Jumps

Works legs, butt

Stand with your feet shoulder-width apart. Do a regular squat, sitting back as deep as you can. Dig your heels into the ground for balance. Then, jump up explosively, landing softly on your feet to protect your knees, and lowering your body back into a squat position to complete one rep.  Add intensity by increasing the height of your jump or the speed of your jumps.

7. Donkey Kicks

Works butt

Get on your hands and knees, with wrists aligned under shoulders and knees under hips. Draw your abs in, straighten your right leg behind you and kick it up into the air, with foot flexed, then bend your leg and cross your right knee behind your left knee. Straighten your right leg and kick back behind you again. Return to starting position and repeat until you complete all the reps. Switch legs.

8. Plie Squat with Pulse

Works legs, butt

Stand with your feet spaced slightly wider than shoulder-width apart. Toes pointed very slightly outward. Bring your hands together in front of you and hold your arms away from your body slightly for balance. Keep your head up and your back straight. Lower yourself into a sitting position. Your thighs should be as parallel to the floor as you can get them. Pulse there for a count of 10, then press through your feet and push your hips forward to return to the starting position. Make sure that you keep your weight on your heels as you stand up.

10. Jumping Jacks

Works legs, arms, shoulders

Do these just like you used to do in gym class… 🙂

11. Rear Lunge with Pulse

Works butt and legs

Stand tall and take a controlled lunge (or large step) backward with your right foot. Lower your hips so that your left thigh (front leg) becomes parallel to the floor and your left knee is positioned directly over your ankle. Keep your right knee bent at a 90-degree angle and pointing toward the floor. Your right heel should be lifted. Hold, and then slowly pulse for a count of 40. Push back up to starting position and repeat with left leg.

12. Burpees

Works legs, abs, shoulders, chest

Kneel down, putting your hands on the ground. Jump both feet backward into a standard plank and then quickly jump both feet forward to stand up. Jump up, raising your hands overhead. Not up for the full burpee? Try the modified version. Kneel down, step one foot, then the other foot back. Then step them forward and stand up.

13. Single-Leg Deadlifts

Works legs, butt

Stand with feet shoulder-width apart. Pick up your right foot, balancing yourself on your left. Lower into a squat with your left leg, and touch the floor with your fingertips. Push into your left heel and come back to starting position. Touch your toe to the ground to balance yourself between reps if you need to.

15. Plie Squats with Hop

Works legs, butt

Stand with your feet spaced slightly wider than shoulder-width apart. Toes pointed very slightly outward. Bring your hands together in front of you and hold your arms away from your body slightly for balance. Keep your head up and your back straight. Lower yourself into a sitting position. Your thighs should be as parallel to the floor as you can get them. Push back to start and do a little hop. Continue squatting and hopping until you finish all the reps.

Cool Down

Take a couple of minutes and stretch your muscles to cool down after this workout.

Like this workout? Get even more great workouts here!

Like this content? Want more?
Sign up for updates (it's free!) ...

You'll also receive my Eating for Fat Loss tip sheet with six simple strategies you
can put to use right now.

 
Share →

Leave a Reply

Your email address will not be published. Required fields are marked *