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Butze

[butts] - n. 1. A young woman who is smitten with food 2. A young woman who strives for balance

Killer Legs and Butt Workout

Killer Legs and Butt Workout

I debated making the title of this workout “My Legs Feel Like Jello” but it was too long and didn’t really make clear that this post is a leg and butt workout!

But yes, it is, and I’m so excited to share this workout because 1. it’s been five-ever (an expression I learned earlier this year and haven’t been able to stop using since) since I posted a workout on here- sorry!! and 2. this workout legit killed my lower body and I mean it hurts so badly that sitting down is quite the struggle.

This workout requires a bit of material, but there are plenty of ways to modify it to do without or to do with one pair of dumbells. Next to each exercise, I will indicate which weight you should use (light, medium, heavy), but remember- listen to your body and whatever weight works best for you (meaning challenging but not to the point where you are hurting yourself) is what you should go with.

WARM-UP:

Complete 2 times through

Equipment: Exercise band, worn around thighs

  1. 20 side kicks, right: With the band around your thighs, hold onto a wall with your left hand and slightly bend your left knee. Kick your right leg out in a straight line as far as it can go, bringing it back down for one rep.

  2. 20 side kicks, left: With the band around your thighs, hold onto a wall with your right hand and slightly bend your right knee. Kick your left leg out in a straight line as far as it can go, bringing it back down for one rep.

  3. 20 back kicks, right: Holding onto a wall or pole with both hands, bend over with a flat back and brace your core. Kick your right leg back behind you, keeping a slight bend in both knees. Return your leg back down, without touching the floor, to complete one rep.

  4. 20 back kicks, left: Holding onto a wall or pole with both hands, bend over with a flat back and brace your core. Kick your left leg back behind you, keeping a slight bend in both knees. Return your leg back down, without touching the floor, to complete one rep.

Modifications: Complete the exercise without the band

SET 1:

Complete 4 times through

Equipment: medium set of dumbells, band

  1. 12 sumo pause squats: Place the band around your thighs. Hold the dumbells on your shoulders. Walk your feet out so they are slightly farther than hip distance and point your toes outwards. Squat down, counting to three at the bottom before exploding back up to start.

  2. 15 each side fire hydrants: Wearing the band, kneel down with your hands on the ground in front of you. Kick one leg out to the side, perpendicular to your body. Kick your leg up and down, toe lightly tapping the ground with every rep. Repeat on other leg.

Modifications: If you don’t have dumbbells, do without. Can also perform without band.

SET 2:

Complete 4 times through

Equipment: Medium set of dumbbells, heavy set of dumbbells, bench or low ledge

  1. 10 bulgarian squats each side: Holding the medium dumbbells, stand with your back to the bench, about 3-4 feet away. Place the top of one foot on the bench behind you, making sure there is a bend in your knee. Squat down, holding the weights by your side. Repeat on other leg.

  2. 10 heavy deadlifts: Using the heavy dumbbells, stand up tall with a slight bend in your knees. Bend over, letting the weights move towards the ground. Go as far as you can while keeping a flat back and slightly bent knees.

Modification: Perform bulgarian squats without weights. If performing deadlifts without weights, consider doing single leg deadlifts, touching your opposite hand to your opposite toe as your leg kicks out behind you.

SET 3:

Complete 4 times through

Equipment: Barbell, dumbell, or leg curl machine. Band

  1. 12 Weighted hip thrusts: Wearing your band on your thighs, position yourself with the weight on your hips, feet firmly planted on ground. If using a barbell or dumbbell, you will do so by resting your upper back on a bench and sitting on the ground. If on a leg machine, your butt will be off the ground, but upper back should still rest on the machine’s bench. Squeeze your glutes up into the air, chin tucked to chest, back flat. Hold for three seconds before lowering down. If you want an extra challenge, at the end of the 12 reps, stay elevated for 20 seconds, moving legs away from each other and then back to center repeatedly during this time.

Modification: Can perform without band or lighter weights. If you don’t have weights, consider doing single leg hip thrusts to maintain difficulty.

SET 4:

Complete 4 times through

Equipment: Abductor machine, band

  1. 10 abductors: At the abductor machine, wearing your band, push your legs away from each other.

  2. 10 squat jumps: I always do sumo squats to add extra work to my glutes. Wearing the band, squat low, maintaining proper form, and explode up, hands at sides.

Modifications: If no abductor machine, sit on a bench with feet flat and grounded. Push legs out as far as they will go without picking feet up from the ground.

How to Create Your Own Workout

How to Create Your Own Workout