Bootylicious Leg & Glute Conditioning Circuit

I put in a new circuit in my leg workout and really loved (hated) it, so I’m sharing!
This workout works the glutes, hamstrings, core, quads, inner thigh and shoulders.

How to do a Thruster: Before you get started, you need to know how to do a thruster. Start standing, with feet shoulder width a part. Squat to the floor (go as deep as you safely can) and squat back up to a standing positoin and complete the final movement with a shoulder press, extending arms completely out before returning to the racked (beginning) position.

Bootylicious Lower Body Conditioning Circuit

My FitFluential pal, Jess (AKA: Blonde Ponytail) demos a great overhead walking lunge! Rock on girlfriend!

15 DEEP Thrusters, see photo below
(20lb Dumbbells)

30 Overhead Walking Lunges
(15lb Dumbbells)

15 Straight Leg Deadlifts
(30-35lb dumbbells)

Do 3-4 Times, resting only after each full circuit.

After I completed this circuit, I finished with some machines, which I posted below. :)

Traditional Strength Segment
(3-4 Sets of Each)

18 Leg Extensions (80lbs)
18 Prone Leg Curl (60lbs)
18 Seated Leg Curl (80lbs)

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  1. Jess Allen (@blondeponytail)

    Thanks for sharing Bonnie!!

  2. Mike

    Took the Thruster for a test drive of 10 reps this evening at the Max after some cardio. It had a great feel to it! Thanks!

  3. Mindy Artze

    Love this and love you! Anxiously awaiting my #getafterit shirt! Don’t worry though I am gettingafterit without it ;) xxoo

    1. Bonnie Pfiester

      There was a delay in shipping, but you’ll get it soon! Been crazy!! :)

  4. Jody R. Goldenfield

    I feel it! ;)

    1. Bonnie Pfiester


  5. Sarah Jane @ The Fit Cookie

    I LOVE leg and booty workouts! I will try this one : )

    1. Bonnie Pfiester

      YAY! let me know what u think! :)

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