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45 Min Butt and Legs Workout for Women & Men


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Get your dumbbells and let’s go! This butt and legs workout is sure to challenge your lower body. The only other equipment you’ll need is a step, box, or chair. You may also choose to use a resistance circle / loop band for added resistance.

Here’s the resistance band we use
and the Powerblock Adjustable Dumbbells – http://amzn.to/2jzTTDS

Butt and Legs Workout

Part 1: Legs
A1: Dumbbell Sumo Deadlift 3-0-3 Tempo 4×8
B1: 1 ¼ Dumbbell Front Squat x12 x10 x8
B2: Dumbbell Bulgarian Hip Hinge x12 x10 x8
C1: Dumbbell Hack Squats / Heels Elevated x12 x10 x8
C2: Dumbbell Stiff Leg Deadlifts / Toes Elevated x12 x10 x8
D1: Dumbbell Step Ups 3×8
D2: DB Side Lunge / Elevated Side Lunge 3×8
E1: Dumbbell Squats + Calf Raise Tabata x 4 rounds 20 sec work / 10 sec rest

Part 2: Butt Workout
Deep Reverse Lunge / Reverse Lunge x 10
Stiff Leg Deadlift x10
Feet Elevated Frog Pump / Frog Pump x 30
Single Leg Hip Thrust with Band / without Band x 10
Dumbbell Glute Bridge with Band / without Band x 30
Bottom Half Sumo DL with Band / without Band x 20 pulses
Fire Hydrant w/ Band / without Band x 15 each
Hip Hinge Abduction with Band / without Band x 10 (pause)