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!
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!
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
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
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
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)
Cool Down (20-30 sec each):
Right Quad Stretch
Right Rocking Hamstring Stretch
Left Kneeling Hip Flexor Stretch
Left Kneeling Side Reach
Left Quad Stretch
Left Rocking Hamstring Stretch
Right Kneeling Hip Flexor Stretch
Right Kneeling Side Reach