No equipment is required for this workout, but if you want a challenge, just grab a pair of 5-15lb dumbbells. They’ll add on some weight to make the exercises harder.
You’ll go through this entire routine twice. The routine is divided into three parts: left leg, right leg, butt. For each part, you do each of the exercises for 30 seconds, and three rounds of the exercises. Don’t rest in between exercises or rounds, but take a 60-sec break after each part. Confused? Here’s a breakdown:
- RIGHT LEG | 30 sec each exercise, 3x
- REST 1 MIN
- LEFT LEG | 30 sec each exercise, 3x
- REST 1 MIN
- BUTT | 30 sec each exercise, 3x
- REST 1 MIN, REPEAT WHOLE THING ONCE MORE
With breaks, the whole workout will take you about 35 minutes to complete. Exercises descriptions below the pictorial.
RIGHT LEG | Do each of the following three exercises for 30 seconds, not taking any breaks between them. Complete three rounds (4 ½ minutes).
- Lunge Hops: Start in a split-stance lunge position: both knees bent to 90 degrees, one foot flat in front; one foot in back, ball of the foot planted on the ground. Keeping the same foot in front/back, you hop a few inches into the air and land softly back into your starting position. Your legs are never fully straightening during this, it’s a small upward hop, pushing off the balls of the feet.
- Curtsey Lunge with Calf Raise: Start standing with feet hip-width apart. From here, sink down into your curtsey lunge: right foot stays planted on the ground and as you bend that right knee, reach your left foot behind it as far to the right as you can until the ball of the left foot is planted on the ground as well. From this deep lunge position, you’re going to slowly stand up on the right foot, bringing the left foot back to center and then up, knee towards chest. As you do this, press through the ball of your right foot, lifting the right foot up for your calf raise. Lower the right heel back to the ground, going right into your next lunge.
- Hip Bridge Thrusters: Lay on your back, arms flat on the ground by your side for support, knees bent and feet flat on the floor. From here, squeeze your glutes and lift your hips a couple inches off the ground so that your butt is hovering. Lift left foot into the air as well. This is your starting position. Butt and left foot will never touch the ground again (well, not until you’re done with your reps!). From here, thrust the hips upward, squeezing your glutes and pressing through the planted right foot. Hold for a second at the top and then slowly lower hips back down.
LEFT LEG | Do each of the following three exercises for 30 seconds, not taking any breaks between them. Complete three rounds (4 ½ minutes).
- Lunge Hops
- Curtsey Lunge with Calf Raise
- Hip Bridge Thrusters
BUTT | Do each of the following four exercises for 30 seconds, not taking any breaks between them. Complete three rounds (6 minutes).
- Jump Squats: Feet about shoulder-width apart, squat down, sending your hips and butt back and down (not the knees forward!). Bring your hands in front of you as you sink down. From there, explosively jump straight up, swinging your arms back behind you as you do. Land softly and sink right back into a squat, hands swinging forward.
- Squat Hold: Hold a squat, weight in your heels, knees not sticking out farther than the toes, butt and hips back and down. Don’t cheat yourself—get low!
- Sumo Squats with Alternating Leg Lifts: This is a wide-stand squat with alternating side leg lifts. Feet wider than hip-distance apart, squat down low. Shift your weight into the right side and, staying as low as you can (it’s natural for the right to straighten a little, but don’t come out of the bent knee all the way), lift the left leg straight up and out to the side. Lower it, bringing your weight back to center in that deep squat. Repeat to the other side.
- Diamond Squats: But wait, your knees are sticking out passed your toes! I know, and it’s ok! These are safe for your knees because you’re on the balls of your feet the whole time. That being said, if you have existing knee issues, you might opt to do a plie squat instead of these. Start standing upright and bring your heels close together (either touching or with a couple inches gap in between), toes pointing out wide. Next, lift up onto the balls of your feet. This is your starting position, and your goal is to never let those heels touch the ground until the 30 seconds is up. From here, bend your knees as you lower down into a squat, keeping those heels lifted. The knees should track in the same direction as the toes (which are pointed out), so your legs will make a diamond shape as you lower down. Get your butt as close as you can to tapping those heels and then come slowly back upright.
Via: Pumps & Iron