Amour For Tight Booty Workout

May 3, 2013 by

Lower Body Workout


Hello my Lovies,

I finally have a new Lower Body Workout for you guys, this workout took me a little over 30 minutes to complete. But any of you guys can be faster than me, but as long as you are faster with good form. For those who is still not familiar in which order upload my routines, I wanted to remind you: From now on I will always record 1 week – Lower Body Workout, following week – Upper Body Workout, week after that – Real Time Cardio, and the following week after that either Real Time Cardio or Real Time Abs 🙂 – how is that?

I’m doing it this way so I can make everyone of you guys happy, because some of you only prefer real time routines, others not so much and they prefer the edited routines ( I personally prefer edited routines because I like to workout on my own and not with a video, keeps me focused better ), but to each their own.

If you are new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after your workout

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch



Workout Explanation


In this routine I was using my Sandbag ( 35 lbs ), 5 lbs dumbbell ( I use a light weight because I don’t want to get bigger legs, but if bigger legs is your goal use a heavier weight dumbbell 10-15 lbs ) and of course I used my Gymboss Timer.

This routine is divided in 2 parts. Both parts are done for Proper Form and Time.

Part 1

Set your Gymboss Timeras a stopwatch, complete 3 rounds of the following:

  • Pass Under Jump Lunges – 20 reps
  • Tricep Bodyweight Jump Lunges – 20 reps
  • Weighted Slow Bridge – 20 reps
  • Sandbag Swing – 40 reps


Part 2

Set your Gymboss Timer as a stopwatch, complete 10 rounds of the following ( yes 10 rounds 🙂 your eyes did not deceive you )

  • Pick-up and Shoulder Sandbag Squat – 12 reps
  • Low Jacks – 16 reps

After strength training routines don’t be skipping your cardio, at least 15 minutes of light to moderate cardio is needed. You can either do regular skipping, light jog or you can use one of my Real Time Cardio Routines, take your pick.


My time:

Part one 15 min and 9 sec

Part two – 16 min and 54 sec

If you’re gonna be a hopper and complete this workout faster than me, make sure you’re hopping with good form!


Have a wonderful weekend my darlings!




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  • taltul73

    first!!! ooooyyyyyyy
    Thank you …look great as always.. will do it tomorrow..
    have a wonderful week end

    • Have a wonderful weekend Tali!

  • Alice

    I was feeling not so good right now, so I decided to pick a workout for tomorrow just to do something and stop thinking and here you are with a new workout and a talkchology! Everything you said sounds like an answer to my thoughs, although my problem is not about my body but something else. But it applies to everything. I’m being positive but things don’t change in one day of course, and sometimes I ask myself what I’m doing wrong. As you said, I focus too much on the problem while I should just to what I have to do and keep my emotions positive, not only my thoughs.
    I’m going to do this workout tomorrow. So is it ok to use heavier weights for the bridges even if we don’t want our legs to get too large? I’m using 10 kg max for the bridges, I’d like to use more weight but I’m not sure because I feel my hamstrings too are working, not only my glutes.

    Thanks for the workout and the talkchology Tati, have a happy weekend 🙂

    • I’m glad I could help!

      You can definitely use heavier weight, on the bridges or on the jump lunges, I chose lighter because I don’t want my legs to get bigger.

      Happy Weekend!

  • daybelis garcia

    Tati you look so beautiful as always, I cant wait to try this one out. It will have to be in the next two weeks because recover week is coming up, and I need it. I love , love, love your words in the beginning because they are so true. Before my focus would be primarily on my problem areas, and I was not even focusing on the goal of actually working on it and getting rid of it.You are truly a blessing<3

    • Thank you for your kindness and support girlie 🙂

      • daybelis garcia

        always,always, always love you tati

  • oberlee

    I believe I shall do this tomorrow! Thanks for your incredible wisdom and positivity! I am hitting up hard against (ugh) “aging” and whatever the hell that means. I would love your perspective, both as a wise and spiritual woman and as a European. It always seems to me like Americans approach age in the way that doesn’t honor it (as in, aging well is seen as looking young, as opposed to aging beautifully…does that make sense?), but, in a very, very general sense, Europeans have a more empowered view on it. Maybe that’s wrong, but that’s what I’ve gleaned, especially from my short time in Italy. Also, it confuses me and breaks my heart at times. Trying to get over that. >:(

    Ugh, Friday night ramblings. Happy movies and weekend, my dear! XOXOXO

    • What a great subject of an idea you just gave me :), I have a lot of advice about aging. I’m either gonna write an article about it or make a video, I’ll see what comes first. But when I was younger I thought 30 was so old, in Russia actually a lot of women hide their age because Russian men won’t date anyone over 30. But now, I’m so free of that age thing, I feel amazing, happy and would never ever want to go back to being 20. I’m definitely gonna share my thoughts on this, thank you for the idea girlie.

      Have a wonderful weekend!

      • oberlee

        Yay!!! Please do! I’ll drink up your words like a thirsty puppy. 🙂

  • Tati, you always make me smile 🙂 Love your spirit.

    Looking forward to doing this one.

    • So happy I can make you smile 🙂

  • Marie- T. Heigl

    I just love your website! <3

    • Thank you sweetheart 🙂

  • thank goodness i did this workout on a high energy moment, you killed me with the first part!!! It must have been the sweet potato pancakes i had before for breakfast, YUM… my legs felt like rocks and it actually had alot of cardio!!!

    first part.

    1st exercise: used a 3 kg dumbell

    2: bodyweight

    3. 10 kg plate

    4. 2x3kg dumbell, (YEAH alot less weight than you, still wanted to die)

    3 rounds took me 17:41 min

    second part: used 10 kg plate.

    10 rounds took me 11:15 min. This was less intense than the first part, still, i was REALLY glad when i finished. 🙂

    finished off with 100 calve raises (50 shoulder width, 50 hip width)

    thanks for this insane workout!!!

    • Oh and after reading what you posted… I personally prefer the edited workouts cuz I prefer working at my own pace and i get more focused if I workout without following someone..


      • I’m totally with you on edited versions, cause I also love working out on my own. But some people have a hard time with that, so I try to please everyone 🙂

        • yeah i know, you are too good hahahahah

      • Inna E

        See, you can fast-forward a real-time workout, if you like working at your own pace. However, those of us who prefer to follow along have no choice with the edited workouts.

        • yeah i know, i have no problem with doing that… I just say it because its more work for Tati cuz it takes longer to upload and its a bigger file…

          • Inna E

            Yeah, I agree with you there and Tati also mentioned that she likes edited workouts. It’s nice of her to go the extra mile to please everybody.
            But since we were talking about what the VIEWERS prefer, IMHO the real-time workouts accommodate both camps, more or less :-).

  • A new lower body routine to start my Monday with. This past week has been a wash for me, I was feeling little drained.

    • Hang in there kiddo, I guess your body was telling you something. You are going to love this one, it was amazing.

  • I was feeling fired up this morning (Saturday) so I decided to do this routine. What an amazing routine. I found the second part just as challenging as the first. I really focused on turning my toes out slightly on the out jack and I found it really targeted the outer glutes, it was killer. This routine had me sweating. I, personally, really love this style of workout. I also prefer edited videos. I tend to find the workout I want the night before and write it down, then in the morning I am ready to go, on my own. Love, love, love this one. Did I say I LOVE this one 🙂
    Keep ’em coming, Tati 🙂

  • oberlee

    I agree with Violet–really, really fantastic routine, this one! Very effective. I used a 10lb dumbbell for the pass unders, which made it very hard but do-able. I LOOOOVE jump lunges–I find they really target everything, and they just FEEL so good. So I loved that. And the booty exercises were really effective and nicely placed. Part 2 was harder, especially mentally. I just…can’t…stand picking-up-the-sandbag exercises. But I didn’t use my back, so it was actually fine. I just get really winded. Anyway, super awesome.

    18:19 part 1, 15:16 part 2. I did not do cardio because I went on a long (2 hour) walk today, but I did do Simply Cut Abs. 🙂

    • nice work Kendra…. funny, I am not a jump lunge lover but I will sandbag pick up any day 🙂 And I agree with you, sometimes Tati’s routines can be mentally challenging… have a great day

      • oberlee

        I think I just use my lower back too much. I always call that one the “picking up the baby” exercise, because it always feels like I’m picking up a baby from the floor and putting it on my shoulder. Makes it more fun, even though it doesn’t make sense. 😉

  • ????????

    ????????????, ????! ??????? ??????? ??? ?? ??????????! ?????? ??????????? ??????. ???????, ??? ????? ????? ????????? ?????????? ??? ???????????. ?????? ????????? ??????? ???? ? ?????, ????? ????? ?????? ???? 2 ?????? ?, ???????, ????? ??? ?????????? ??? ???? ????????????? ??????????))??, ???????, ??? ?????? ????? ?????????? ?? ??????)
    I DID IT!!! 14:22&9:30, 1,5kg and 7 kg. Thank you a lot!!! And 2 hours of walking with my baby)))

  • Okay! this was just a bit hard for me, but I really really like it.
    Warm up: Basic warm up routine & 5 minutes of dynamic stretches.
    Part 1: 19:23—>weights used 5lb DB, 35lbs sandbag and 25lbs DB.
    Part 2: 16:01—>35lbs sandbag.
    Cooldown and stretching 10 minutes.

    • Nice work Lvette…. you absolutely loved this one, didn’t you 🙂

      • I enjoyed it! Thanks for your support.

  • Laura

    Big thanks to you for accommodating people like me, who like real-time workouts! I like to jump-start my workout and follow you, but I get lazy and lose momentum by watching a 15 minute video first :-).

    As I side request, I’d like to do more Real Time Abs. We already had 6 Cardio, but only 1 Abs in real time, so to me it makes sense to have more Abs than Cardio now, not the other way around :-).

  • FitJen

    You’ve literally changed by life Tatianna! I have lost 10 lbs since I started doing your workouts in October. I have never felt this good and strong! I seriously can’t thank you enough.

    My times:
    Part 1: 15:00 (5lb dumbbells)
    Part 2: 14:20 (20lb sandbag)

  • ashlie winner

    good one!!!

  • Mary Lou

    I did this on Monday with a 5 lber for the pass unders and 30 lbs for the rest. 18 minutes even on part 1 and 17:21 part 2. After reading some of your other links and posts Tatianna, I have decided that even though I agree with the ‘muscle confusion’ aspect of training, I think I’m going to do the same lower/upper workouts twice a week to see if a little more ‘learning the move’ changes anything. Do you or anyone else out there, have any thoughts on the matter? As it stands right now, I’m doing this again tomorrow.

  • Patricia Acosta-Ramirez

    Amazing lower body routine as always Tati!!!
    I started with a 10 minute warm up. I used a 5lb weight and 33lb sandbag. No modifications and all in advanced form.

    My scores:
    Part 1: 15:56
    Part 2: 15:39
    I finished with “Abs Inferno and Light Cardio” routine and some stretching and relaxation at the very end!!!

  • Freaking good!! My time was 15:31 14:25 35lb and 10 pound dumbbell, love this one and love your blog. I only do your workouts now and It feels amazing, already started to see changes in my body and energy. I’m kind of obsessedddd with this blog 😀 thank you so much, please never stop doing this incredible blog!

    Ale from Colombia

  • Jenny

    Part 1
    14:39, for the pass under jump lunges I used 3lbs dumbell, for the rest (when required) 26lbs weight.

    Part 2

    13:55, using 26lbs weight

    I felt these weights were challenging, but yet in the middle of the workout I was thinking that they could be a bit more challenging. As, even though the workout was tough with these, it wasn’t as tough as what I would have liked it to have been.

    But atleast I did everything with proper form, yeay me!

    I have been doing these workouts + ZWOW’s and Bodyrock and Cyclonefit since jan this year, approx. 4 times /week, and I’m not yet seeing any major changes in my body (I looove chocolate), maybe a little more muscle here and there… But thenagain, that wasn’t why I started doing these; I started doing these because I wanted to challenge myself and FEEL better and that is what these workouts have given me.

    Thank you for helping me help myself! 🙂

  • [email protected]

    I did it at the gym. This is an excellent body workout.
    My time
    Part 1 with 8 lbs DB 20 minutes
    Part 2 15 minutes with 20 lbs sandbag
    I could not do cardio after this tough workout

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    ?????? ??????????!???????? ????? ? ???, ??? ?? ????? ?????????? ?? ??????????? ???????, ????????? ? ???????? ????? ? ??? ???????? ?? ???????? ?????????????????. ???? ? ?????? ??????? ???????, ?? ???????? ?? ???-?? ?????? ?????? ????????? ? ??????????????. ???? ???????? ? ?????-?? ????????, ?? ? ???????? ? ????????? ??? ?????????? ?? ???? ???????? ????? ??? ?????? ? ?? ????????? ???? ?????? ????????, ????? ????? ???? ????? =))

  • Marjut Anni Maria Ala-ketola

    Both parts took me about 12,57min. My dumbbell was about 5kg=10lbs. Im not sure how heavy my sandbag is, but for me it was quite heavy 😛 This was hard workout, but also fun! I hope my form was fine bc I did this workout fast, but at least I was looking my form from the mirror at all times, so I guess I couldnt do it too wrong 😛 Anyway thanks for the workouts they are awesome!

  • I couldn’t remember why I had skipped this workout, so I did it today. I simply loved the first exercise. I really felt the back of my leg while passing the weight to the other side. I don’t like to do bag swings, it’s just not comfortable for me since I don’t have a proper sandbag, but yes, they are very effective 🙂 It took me about 18 minutes to complete the first part and 20 minutes to complete the second. The second part took a lot of will power to complete, but it always pays off 🙂 I used 12 kg in my bag and a 3 kg dumbbell for the first exercise.
    Thank you so much Tati, you are truly an inspiration and just hearing your voice motivates me to push harder and take on the next challenge 🙂

  • Jeanne

    I have also skipped this workout for reasons unknown.. I guess I was on vacation when this was published. I enjoyed the pace and was concentrating on my form and breathing. I liked that in the 1st part first you work the front of the leg and then – the back, so it is totally doable without stopping to stretch or rest. I used 5 kg dumbbell, 13 kgs sandbag and 16 kg kettlebell for the swings. My time for the 1st part was 14,55 min and for the 2nd part – 11,21. I was surprised how quickly I managed to do it. Started and finished with Solid Booty in a Month Challenge. My butt is on fire from the previous sessions, but this is not a good enough reason not to challenge it even more, hehe
    Hugs and thanks for doing what you do 🙂

  • Cassidy

    Part 1: 14:27 with 8 lbs. on the lunges and 30 lbs. on the bridges and swings.
    Part 2: 13:27 with 30 lbs.

    I was so full of energy today! I can’t believe that went by so fast…my form was good, I promise. 😛 That Part II felt so hard after the fourth round, for whatever reason…ouch. Another great one! I can see myself doing this workout often.

  • Warm up: Basic warm up routine.
    Part 1: 16:31. I used 5lbs on pass under, 35lbs sandbag for bridges and 30lbs KB for the swings.
    Part 2: 16:33. I did 5 rounds with 35lbs sandbag, then dropped down to 30lbs for the other 5 rounds.
    Cardio…Moderate pace but felt like snail pace…maybe it was really snail pace…lol. It took me 13:25 to complete.
    -Low jack: 60/58/56
    -Mountain climber: 80/78/76
    -Vertical leap jump: 30/28/26
    Cool down & stretching for 15 minutes.

  • Olga Tihencaia

    Dobrii Deni Tatiana!!!
    Reshila pisati svoi rezulitati)
    Segodnea zakoncila challenge na otjimaniea:
    Do: 10 raz+10 s kolen
    posle: 16+3 s kolen
    I segodneshnaea trenirovka
    part 1: 19:42
    part 2: 16:55
    No vesa bili polegce, ganteli 4kg i sumka okolo 10kg