Leg and Butt Workout

Today is all about legs and butt! This workout can be done with or without weights. But, if you are looking for an extra challenge, add ankle weights to give you the extra burn you didn’t even know you needed. If you are feeling extra brave and want to make the most of this workout, try doing this entire workout 3 or 4 times total.  

These adjustable ankle weights range from 5-20 pounds. If you are new to weights, slowly introduce them in your routine and start out with 5-pound weights at 2.5 pounds each. The number may sound light, but you will surely feel the difference between this and not using weights at all! Even better, they are a great fit for both your ankle and wrists, so they can help provide a full body workout for every muscle group.  

Equipment + Overview

Ankle Weights

Workout Structure

Repeat each move on both sides for 10 reps- 20 reps total 

  1. Squat to side kick 
  2. Standing reach and side crunch 
  3. Standing Bent Kick Back  
  4. Standing Airplanes 
  5. Table Top Fire Hydrants 
  6. Twisted Kickbacks 
  7. Side-to-side toe taps 

Workout Details

Duration// 6 minutes 

Type// Muscle toning 

Breakdown //

  1. Squat to Side Kick 

Step 1 // With feet shoulder width apart, squat down to sitting position, stand back up and kick one leg off to the side, as high as you can bring it. Go back to original position and repeat, alternating legs.  

2. Standing Reach and Side Crunch 

Step 1 // Stand with feet hip width apart, bring alternating knees up to elbows, crunching at mid-section.  

3. Standing Bent Kick Back 

Step 1 // Bend over at the hips with hands on either chair, bench, or ground.  

Step 2 // Bring one leg up, bring back down, and repeat- keeping leg as straight as possible.  

Step 3 // Switch sides and repeat. 

4. Standing Airplanes 

Step 1 // In similar position as previous move, bring one leg up with knee bent facing away from you. Bring knee in towards shoulder, then back out, and repeat.  

Step 2 // Switch sides and repeat.  

5. Table Top Fire Hydrants 

Step 1 // Start on all fours. Bring up one leg and continue to open and close, opening up the hips and raising the glutes.  

Step 2 // Switch sides and repeat.  

6. Twisted Kickbacks 

Step 1 // Continuing on all fours, bring one knee in and back out towards sky. Repeat. 

Step 2 // Switch sides and repeat. 

7. Side-to-side toe taps 

Step 1 // On all fours, extend one leg straight out behind you. Switch leg on either side of foot, touching the ground slightly.  

Step 2 // Switch sides and repeat.  

This is the perfect butt and leg routine to implement 2-3 times a week to give those glutes the workout they need. Don’t worry if you don’t have ankle weights, try it with just your bodyweight and you’ll be sure to feel it! Let me know how you are liking these workouts below. We hope they are helping you reach your fitness goals. 

Inspire Yourself,
Amanda

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