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Leg & Butt Toning Circuit
You can do this workout with no weight, or with weight. Our boot campers did this workout with sandbags, but it would be great with dumbbells, kettlebells or a weighted bar.
INSTRUCTIONS: Take as little rest as possible (no rest is best for fat burning and toning). Go as deep as you can go on your squats and lunges – the deeper you go, the more inner thigh and glute action you will get, especially on the squats. If you can’t go deep with weight, then lighten your weight or use no weight at all. Use a mirror to watch how low you actually go. If you don’t have knee issues, try to get the same depth as the guy in the photo below – and feel the difference!!
LEG & BUTT CIRCUIT
3-Position Squat
- 10 Close Stance Squat
- 10 regular stance
- 10 Wide stance
60-Second Walking Lunges
60-Second Wall Sits
Repeat circuit with no rest for 3 rounds.
TRAINING TIPS: Notice his hips are BELOW parallel. If you want some serious buns, the deeper you go the better, as long as your knees don’t hurt and your form isn’t compromised. As soon as you feel that your back is bending, or your butt is tucking under (which we call “winking”), you know you’ve gone too deep, or you have range of motion limitations due to weak or tight muscles. The more you practice deep squats, the better your range of motion will be, simply from loosening up your hips, and getting more flexible and strong. 
1 Workout, 3 Exercises, 5 Rounds, 100% Awesome!
This was one of the segments we did on LiveXFit at LiveExercise last week. It doesn’t require a lot of resistance to really get great results either! Here’s the scoop…
Goal: Sculpt the glutes, legs, core and shoulders. The burpees continue to keep the legs warm, while getting the heart rate up and burning more calories.
Tools: You can use a band, pipe, bar, broomstick or whatever you want! I used a bodylastics band and Steve used a broom. At the gym, I use an olympic bar, but you can even use dumbbells (however I prefer using bars or bands to keep the body connected).
The Lower Body Blitz:
- 10 OVERHEAD SQUATS
- 10 OVERHEAD STEPBACK LUNGES
- 10 BURPEES
REPEAT 5 ROUNDS
- OR add 3 round to your existing weight routine.
How-To
Overhead Squat:
Notice arms stay overhead (they don’t drop down in front of the face or body). Go as low as you can go while maintaining a straight back. Push with heels and keep arms locked out overhead during entire movement.
Overhead Stepback Lunges:
If you like this workout, or the sample workout they offer on the site, sign up for a free 2 week trial! they have thousands of different shows to choose from for super cheap if you decide you like it!
At Home Leg and Butt Workout
I was stuck working at home all day yesterday in front of a computer for 10 hours straight. When I finally got done for the day, it was after 5:00pm and, although I was dressed and ready for the gym, I really just wanted to get my workout done at home.
So, I dug through some of my workouts and pulled out a couple of circuits I could do on my living room floor that required no equipment. This was the workout I did – and I’ll be honest. It KILLED ME! I took no rest at all except a quick rest to get water between the 2 circuits. Give it a try and let me know how you like it! Oh, and get a towel because by round 2 I was already dripping!!
The Bomb: Lower Body Circuit
20 Alternating Forward Lunges
20 Squats
10 Burpees
1-Minute Jump Rope
20 Alternating Step Back Lung
20 Jax
10 Burpees
1-Minute Wall-Sits (sit against the wall with legs at a 90 degree angle)
REPEAT 3 TIMES
Record your time at the end of the third round!
Matching Video:
Butt Workout
RIGHT
20 Squats
20 Right Lunges
20 Right Stomps
20 Right Leg Cook Hip Lifts
LEFT
20 Squats
20 Left Lunges
20 Left Stomps
20 Left Leg Cook Hip Lifts
REPEAT 2 TIMES (4 total)
Matching Graphic:
Workout for Women Who Want Long Lean Lovely Legs!
As I was on the way to the gym, when Steve asked me what body part I was working. I told him it was leg day and his response was “oh good! let me give you the workout I put all my girls through today”. My first response was “Yahooo!” and then my next response was “ut oh!”. ha!
Just to give you a quick 411 on Steve. He trains bikini and figure competitors and has a darn good track record of training up champs. One of the reasons I believe his girls do so well is because of conditioning style workouts like the one he gave me today.
Well, my workout partner and I did the workout and it was great so I thought I’d pass it along! All the details of the workout are on his blog so go check it out!
CLICK HERE to get the workout!
Drop-It-Like-It’s-Hot Butt Workout
Here is one of my favorite butt circuits! Give it a try and let me know what you think! Want to add even more punch? Do a heavy lift for thrusters and take things up a few notches. Either way, you will DEFINITELY feel this in your bottom!! AND, if you do it 1-2 weeks, you will surely see (and feel) a difference too!
10 Thrusters
10 Cursties (Left Leg)
10 Knee Repeaters (Left Leg)
10 Stomps (Left Leg)
Follow along with me in the video and then repeat 2 more times!
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My Pink & Yellow Outfit:
Reebok RealFlex Shoes
Reebok CrossFit Board Shorts
DA Active Top
Target Pink Tall Socks
Fit & Trim Bikini Bottom Workout
We have several clients we train to compete in figure, physique and bikini. This is one of the workouts Steve put his bikini girls through that I loved. While you don’t have to wear a two piece (or be a girl) to do this workout, it’s definitely a workout you’ll want to try!
Butt & Leg Workout
Click on each exercise to watch video demonstration of the exercise. Do 15 reps of each, with no rest between exercises. Rest for 1-2 minutes between completed circuits.
15 Back Squats (95lb-135lb)
15 Thrusters (10-15-lb dumbbells)
15 Walking Lunges (15lb dumbbells)
X3 (rest after 3rd round)
15 Leg Extension (moderate, 45-55lb)
15 Leg Curl (moderate, 40-50lb)
15 Skaters
X3 (rest after 3rd round)
15 Leg Press (heavy)
15 Kettlebell Curtsies (25lb kettlebell)
15 Stomps
X3 (rest after 3rd round)
Bikini Leg Workout
The above workout is the abbreviated version. Here’s the FULL version of this workout Steve did with his Bikini Competitors recently. Click on each exercise to view video demonstration.
5-Minute Warm Up: 6.0 on the Treadmill
CIRCUIT #1
20 Dumbbell Lunges (or kettlebell pass-through lunges)
10 Sumo High Pulls
X 5
CIRCUIT #2
15 Hamstring Curls
20 Knee Repeaters (left)
20 Knee Repeaters (right)
X 4
CIRCUIT #3
30 3-Position Leg Press (10 Each: Feet Wide, Middle, Narrow)
15 Kettlebell Swings
15 Leg Extensions
X 3
CIRCUIT #4
15 Straight Leg Dead Lifts
10 Kettlebell Snatches
X 3
Want more workouts? Just use my search bar, located at the top right of my blog, to search for more workouts!
LEGelicious Workout
Here was my workout yesterday. It was a great workout – left me dripping in sweat and feeling great! Of course I would have said I hated it when I was actually doing it, but that’s how I knew it was going to be good! lol Enjoy!
• 15 Plyo Box Jump
• 15 Burpees
• 60-Second Wall-sits
5 Rounds for Time
Love to hate it, Hate to Love it
Sometimes the stuff you need most is the stuff you hate the most. That’s why I love workouts like this, because it forces you to do stuff you don’t like.
Personally, the exercise I hated most in this workout were the wall sits. I reeeeeally don’t like those things!! Sitting still is always hard for me, but then add burning legs into it – that equals misery to me! ha!
Give me more burpees!!!
Just pleeeease, no more wall sittttssss!! 
What’s your least favorite out of these 5 moves?
Booties and Hammies – Workout & Training Tips
This was my workout today with Max chica, Lindsey Fleisher, today. The emphasis for today’s workout was glutes and hamstrings, but we were also working the inner thigh, quads and a bit of core too.
First, I started out with overhead squats to loosen my tight muscles up from doing quads on Monday. It’s a great warm up and a great stretch. I started out sore, and by the last set I worked out my soreness and was ready to GO!
4 Sets of 20 Overhead Squats
Below is a great instructional video for a proper overhead squat with CrossFit athlete, James Hobart, pictured left with me (with shorter hair). I had the privilege of working out with him last year at Reebok CrossFit One. He is a BEAST!!! He’s the one that really taught me a few key pointers that helped me improve my squat. I have always squatted pretty heavy for a girl, but never as deeply as I can now. I had, what they call, an immature squat. I always have had trouble going deep, while staying on my heels and keeping my upper body upright. Once I learned how to do an overhead squat, I realized my issue was not strength but flexibility. I do the stretching exercises (at the very bottom of this blog) which has also helped me a ton.
The Rest of the Workout…
PS: While overhead squats have been around for a long time, they’ve really been made popular by CrossFit. Although this isn’t a CrossFit workout, I love incorporating all kinds of training in my workouts to keep things fresh and challenging.This particular workout is more of a body sculpting workout, with a direct emphasis on the lifting and firming up the fanny and back of the thighs. Increase weight to build more strength or reduce rest time to create more intensity for more conditioning.
Glutes & Hamstrings
3 Sets of 40 (steps) Dumbbells Walking Lunges
4 Sets of 18 Staight-Leg Dead Lifts
3 Sets of 18 Prone Leg Curls
3 Sets of 20 Curties
3 Sets of (Low) 20 Knee Repeaters*
*TIP: Start with your elbow touching (not leaning on) your knee, with your back straight staying in that position while moving the opposite leg (no weight on that back leg). All the weight should remain on the front leg. You can tap the back toe for balance – but not to take weight off the front leg.
Fit Gear:
Working out in style AND comfort! Today I’m wearing Reebok SubLite Train (nice flat shoe for leg day!) and my favoritist shorts everrrrrrrrrr, Reebok’s CrossFit Light Weight Boardshort.
You can’t see my Moxy socks but they say Sgt. PAIN! haha Perfect socks for teaching boot camp! lol
Try this squat stretch to improve the depth of your squat! Good stuff!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
The Bikini Butt Lifter Workout
Kim Gerhardt recommended a butt firming & upper leg firming to “lift” sagging muscles and skin – and she’s not the only one wanting to boost her bottom. The glutes and thighs are on the top of the list for most women. I don’t think we could ever have too many butt workouts out there for people to try.
While I was deciding who’s workout idea to pic for this week’s Designer Whey workout, Steve told me about his lower body workout he put his bikini competitors through yesterday, designed to firm and lift the glutes and melt the fat! A perfect workout for you Kim!
Killer Treadmill Warm Up
5.0mph, 5% incline for 60 seconds
6.0mph, 6% for 50 sec, 10 sec rest
7.0mph, 7% incline for 45 sec, 15 sec rest
8.0mph, 8% for 40 sec, 20 sec rest
9.0mph, 9% for 35 sec, 25 sec rest
Glute & Leg Workout
20 Pass Through Lunges
10 Sumo High Lifts
X 6
10 Step Up 1-Arm Shoulder Press
X 3
15 Knee Repeater (each leg)
X 3
12 Hamstring Curl on equipment (or with bands)
12 Straight Leg Dead Lifts
X 3
Workout Graphic:
