Bootylicious Fusion Workout

Jan 8, 2014 by

Booty Workout


Greetings my Lovies,

First Lower Body Workout of 2014 is here! In this routine we are really going to focus on your booty, but your legs will get an amazing burn as well. The key to each exercise really targeting your butt is the proper form which I explain in the video. There is always a lot more to each exercise than the way the look on video, that’s why you have to pay close attention and WATCH THE FULL EXPLANATION first, prior to jumping into the workout ( cause I know some of you sneaky poohs don’t watch the explanations and rush to get it done, you know who you are 😉 )



Workout Explanation


This workout is broken down into 2 parts. First part is Bodyweight Only ( weight is optional if you like, but I explain in the video why you should do it bodyweight and not add any extra weight to it ). In the second part of the workout i was using a 40 lbs sandbag and a balance ball. Of course you will also need your Gymboss Timer.

There is also a bonus :), which I always add at the end of my lower body workouts, and I switch variations of it from time to time, it will really help you to tighten up your booty muscles, look at it like a cheery on top.

Part 1

Set your Gymboss Timer as a stopwatch, remember GOOD FORM is always number one, so the time is there not so you can watch it go tick tick tick and try to rush through your movements, but for personal record. If you can do your workouts with great form at all times, then you can begin to focus on speed, but the truth is, it’s quite hard to do every rep with good form, it takes a lot of practice, so don’t try to run till you learn how to crawl then walk.

Complete 3 rounds of the following:

  • Twisted Side Step Lunge & Side Lunge Jump Up Combo – 12 reps/side ( each combo together counts as 1 rep )
  • 3 Jump Lunges & 2 Pistols Combo – 10 reps ( full combo of both exercises counts as 1 rep )


Part 2

Set your Gymboss Timer as a stopwatch ( same rules of GOOD FORM apply to each part ). The first exercise will be done in a style of Explosive Pyramid, second exercise is going to be same reps each rounds.

There is 3 rounds total:

  • 1.5 Pick-Up Squat – 20/40/30
  • Leg Lifts on a Balance Ball – 20 reps + 10 Count Additional Hold



Complete 100 reps of Thrusts on a Balance Ball. Always pause at the top, don’t just go through the motions, don’t rush it’s not a race, QUALITY WILL GET YOU FURTHER THAN QUANTITY.


My Time:

Part 1 – 22:58

Part 2 – 21:36

Bonus – 5:39

Enjoy your workout Lovies!



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  • steffi_dk

    Looks like a tough one! I´m already sore of the Beware Of The Burning Monster Wo that I did only 10 hours ago. I guess this one has to wait a few days until I´m able to walk again 😀

    • Tatianna

      Ha Ha Ha, yes my workouts can do that sometimes :)

  • steffi_dk

    Hey, you have shoes on your feet!!

    • Tatianna

      Yes, but I realized I love my barefoot training more, it was weird having shoes on.

      • oberlee

        You should get barefoot shoes!!! Like Vibrams. I am still in love with mine. I know you think they look funny, and they do sometimes, but I feel kind of cool if I’m wearing sporty clothes. And they’re really great for hiking, if you get the ones with a thicker sole. Just sayin’! I think you’d love them. :)

        • good2bjillyg

          I LOVE my vibrams!

          • oberlee


  • Lv Girlie

    I came to get my lower body routine for tomorrow morning, I almost got tempted by this then I saw your time… I’ll save this for another time. I like most of the moves in this routine except one…lol.

    • Tatianna

      I know which one :), but you can modify it :)

  • DenizA

    Hi Tati,
    I’m going to do this workout on Saturday or Sunday but I plan my workouts ahead and write them down etc. before. So, I have one little question:
    Before my lower body or full body workouts I always do something for the butt like 100 Weighted Bridges or Hip Thrusts, or Isometric bridges, I vary the reps etc. all the time. It always takes like 10 minutes and I rest couple of minutes after that because my butt is REALLY burned out 😀 and then I do the actual workout. I would like to know your opinion on that, is it too much or is it alright? Because on another site I read that you should do isolation exercise after the actual workout because if the muscle is tired from the beginning it won’t work much in the actual workout. But then again, I know that we should target at first the area that we want to work the most on, because the muscle has more glycogen in the beginning than at the end, when all the lactate is accumulated… . And personally I have the feeling that I can squeeze the glutes more for example in side lunges when I did bridges before and activated the muscle. Maybe I should to less reps and not tire the muscle completely out?
    Sorry this got a bit longer than I thought, but I am a bit confused. Soo, I am really looking forward to to this routine, will also share my scores (and I have to share all the others that I did in these last 3 months with you :)). :*

  • Miranda

    Very difficult to watch with the camera moving with you as I have motion sickness…just a thought.

  • oberlee

    This looks fantastic!!! Very excited to do this next week. I love the picture. I love doing your routines because they push me outside my comfort zone (in a good way). <3

    • steffi_dk

      Yes, she´s master in pushing :) I would never come up with a workout that hard, that´s why I do hers

  • Jessica

    I just want to say one thing Tati, your booty is FAN-TAS-TIC, really good work :) every woman (and me of course) would like to have a booty like yours !!

  • good2bjillyg

    Loving this workout. I love a good circuit, and minimal weighted exercises is really a nice change. Thanks for this! Always impressive Tati! And btw you are looking very lean and shredded.

  • osteodh

    Did 2 rounds of this workout. And that was enough for me . Bc I could barely climb the stairs afterwards. This was yesterday , today I do not feel sore . So that surprises me.
    When I ‘m doing your workouts I always feel like : this is too hard for me , I have to return to the easier ones. But then afterwards I feel so accomplished! Thank you !

  • steffi_dk

    That was really a long workout…at least for me…lol. It took me over an hour to complete it, because I had to take some short breaks in between. Did it with my 15 kg Sandbag which was hard, but just doable without losing good form. I really loved this workout, it targets every muscle in the lower body, great one :)

  • Jeanne

    I am going to be so SORE tomorrow! It took me about 55 minutes to complete both parts and a bonus, and I used 18 kg bag. Just a half pistol for me, since I cannot do them. I think I lack flexibility in my hip and can’t really stretch the “free” leg all the way ahead.. The squats in the 2nd part were evil, especially the 2nd round, and they also worked the core and arms a good deal. Thank god it is a rest day tomorrow… Hopefully I can walk! I will definitely be doing this again.

  • Michelle_G

    I loved this workout~ Was super sore for days after. Part 1: 22:26, Part 2: 21:52 and bonus: 5:47

    Just have to say I love your workout style, you have forced me to focus more on my form and as a result, I have been getting better workouts than ever. Before I was so worried about beating a certain time or maximum number of reps possible, I was rushing. I have learned how to incorporate my mind again in my training by focusing on the muscles I’m working, the result is amazing! I haven’t changed my diet what so ever (probably eating more than usual) and I definitely notice a change in the way my clothes fit!

    Thank you so much!!!! Keep the workouts coming!

    • Michelle_G

      Did this again today!!! Brutal Workout!!! I improved my scores,
      Part 1: 20:17 Part 2: 20:55 Part 3: 5:17

      YAY!!! Gunna be sore tomorrow~!

  • ????

    Sometimesthere is nothing better than a really tough workout that makes you sweat! Toget prepared to the hardest trainings I am taking Military Grade Nutritionals.These products contain natural compounds and amazing bunch of herbs, which deliver pure energy, so I can easily go through 2 or even 3 consecutive training classes in the gym. Because of increased endurance I never more feel
    exhausted after my workouts. And the best part: my pounds go off easily and my shape is better than ever before!

  • Lv Girliel

    OMG…my lower body like this one a lot :) I’m not even going to think about how
    I’ll be walking tomorrow.

    I warmed up with basic warm up
    routine…Tati my dear, make a new warm up routine, please! pretty

    Part 1: 19:24 (I did half pistols …I’m getting better at
    Part 2: 26:18 (40lbs sandbag). Towards the end I actually started
    enjoying the squats.
    Bonus: 50 reps in 3:8

    I took a 5 minutes
    break then did 15 sec rest / 1:00 max of 10 rounds cardio…
    1) Low Jacks:
    2) Body Weight Squat & Side to Side Kicks:
    Cool down & Stretched for 10 minutes.

    • lvgirlie

      Warm up: Basic warm up routine.

      Pre-workout: 10sec rest/15sec max for 20 rounds
      1) 40lbs isometric weighted bridge hold
      2) 40lbs bridge thrusts

      Part 1 : 20:09 (chair pistols)
      Part 2 : 24:20 (40lbs bag)
      Bonus: 100 reps 6:07

      Post-workout challenge 10sec rest / 20sec for 8 rounds
      1) 25lbs dumbbell swing: 11-11-10-11-11-10-10-10
      Cool down & stretching 10 minutes.

  • Michelle_G

    Redid this one. With 30lb SB.
    Part 1: 22:05 part 2: 21:44 (can do these now without feeling it in my back -yay for proper form)
    And part 3: 4:41

    Excellent workout :)