Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Warning: You may not be able to walk up the stairs the day after this routine. This home butt and leg workout with weights will give you a gym quality lower body workout right from your living room. For this routine, you’ll need a pair of pair of dumbbells and then either a bench, chair, or couch. If you’re ready, then let’s do it!

Warm Up
Posterior Swing
Bird Dog

30 Min Home Butt and Leg Workout

A1: Pause Dumbbell Sumo Deadlift / No DB 2×12
A2: Dumbbell Stiff Leg DL / RDL 2×12
B1: Dumbbell Bulgarian Split Squats / No DB 2×8 each leg
B2: Dumbbell Hip Thruster / Hip Thruster 2×12
C1: Clam Raises / Clams x 2×12 each leg
C2: Side Plank Leg Raise / Leg Raise x 2×12 each leg
C4: Side Leg Raise Pulse 2×20 seconds each leg
D1: Dumbbell Frog Pump / No DB 2×30 seconds
D2: Iso One Leg Hip Up / Two Legs 2 x 30 seconds

Cool Down
Downward Dog
Upward Facing Dog
Child’s Pose