198 to 361
Dumbbell, No Equipment
Cardiovascular, HIIT, Plyometric, Strength Training, Toning
In this leg burning, booty torching workout we have six groups of two different butt and thigh exercises, done twice through in an AB AB format. Make peace with yourself before you start this workout, that it's going to make your lower body muscles burn like mad.
I put together a "fun" combination of some of my favorite thigh and glute exercises. Some of them are traditional strength exercises that are great for building shape and definition through the butt and thighs, and others are plyometric in nature - high calorie burning moves that will tax the lunges as well as the muscles, all while still providing shaping benefits. Along with strength training and plyo exercises, I've also tossed in a few movements that are Pilates inspired. This is a true melting pot of a workout routine when it comes to types of training.
You're going to have to excuse my huffing and puffing throughout this workout. Turn on some music to drown me out - so long as you're familiar with the exercises and their form, and push yourself as hard as you can. You're going to feel it the next day (or two) but after doing a routine like this one for few weeks, you'll be thanking yourself.
6 Groups of two exercises
40 Seconds on, 15 off, X 2
Warm up cardio & cool down included
You will need: optional (recommended) dumbbells
Even if you don't have access to weights, all of these exercises still make for a great butt lifting workout. Gravity is aggressive - especially when it comes to those heavy glute muscles - fight back with this routine! If you don't have dumbbells, you can always use jugs of water or bags of books. That extra resistance can make a big difference when it comes to seeing changes in your body's strength and appearance, but do keep in mind that form is priority one.
Printable Butt and Thigh Workout
Weighted Squats (I use 36 lbs total)
Wall Sit (or a static squat hold)
Lunge Touchdown Jumps, alternating
Squats + Heel Raises
Deadlifts (I use 48 lbs)
Weighted Bridges (24 lbs)
Back Bows + Hamstring Curls
Outside Thigh Raises
Inside Thigh Raises
How many times a week can you do this workout?
Strength training and plyometrics both require some rest periods to allow your body to repair and rebuild muscles. For this reason, we recommend that you not do this workout more than 3 times a week - give yourself at least a day of rest in between rounds, more if you're still sore from that last workout. That's a good opportunity to try our low impact cardio workouts, or focus on your upper body with our upper body strength training routines.
What did you think of this workout? Did you have to take extra breaks? Want more like it? Speak up, we listen!