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Legs & Booty Workout 3

Get great legs and a booty in just 20 minutes.  


In your own home (or office or hotel room, etc.).  


Simply gather the items listed below, set aside 20 minutes, and you're all set!

This workout adds just a tiny bit of difficulty and balance to Legs and Booty 1 and Legs and Booty 2 so you can

continue to build a firm foundation.  Literally...  

You may always go back to the original workout if you don't feel like you're ready for the modifications yet, but if you're up for a bit more of a challenge, try this one!

Printable PDF

You'll Need:

Interval Timer set to repeating 30-second intervals

Small squishy ball, stuffed animal, towel, shirt, etc. (to fit and hold behind your knee)

Step, Bench, or Chair


Mat (opt)

The Workout

Warm-Up:  30 seconds each

Right Single Leg Bridge (Hip Raise)

Right Donkey Kicks (with ball/stuffed animal/towel)

Right Fire Hydrants (with ball/stuffed animal/towel)

Right Rear Leg Lifts

Right Rainbows

   Butt Kicks

Left Single Leg Bridge (Hip Raise)

Left Donkey Kicks (with ball/stuffed animal/towel)

Left Fire Hydrants (with ball/stuffed animal/towel)

Left Rear Leg Lifts

Left Rainbows

   Toe Taps

Circuit 1 (30 sec each): Perform Twice

Right Reverse Lunge + Kick

Left Reverse Lunge + Kick

Wall  Squat + Heel Raise

Ballet Squat + Calf Raise

Walking Crossover Squats + Kick

   Tin Soldier March

Circuit 2 (30 sec each): Perform Twice

Right Single Leg Deadlift (arms out)

Step-Ups (R leg only 1st time, L leg only 2nd time)

Left Single Leg Deadlift

Step-Downs (R leg only 1st time, L leg only 2nd time)

   Side Scramble

Cool Down (20-30 sec each):

Right Quad Stretch

Right Rocking Hamstring Stretch

Left Kneeling Hip Flexor Stretch

Left Kneeling Side Reach

Right Pigeon

Left Quad Stretch

Left Rocking Hamstring Stretch

Right Kneeling Hip Flexor Stretch

Right Kneeling Side Reach

Left Pigeon

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