Bubble Butt Workout – Circuit Training

Mar 9, 2012 by

Circuit Training Butt Workout


Hi Everyone,

I hope you missed me :).  My recovery week & active rest came to an end and I am back in action!  Today’s workout was a complete insanity, I think maybe I should of taken a bit easier on my self since it was my first day back, but I am too stubborn so I went all out.  This routine is focused on the lower body and butt, there was also an exercise for the core. This was a circuit training workout, and there were exactly 8 circuits.  This workout took me a really long time to complete, so I am not gonna embarrass my self and share my time, but I am pretty sure you are going to beat me.


In this routine I was using my Gymboss timer, a pair of dumbbells ( 10 lbs each ), my 40 lbs VersaFit bag from Power Systems, a chair and a balance disk ( I wrote an article on what is a balace disk and many ways of using it ). You can get one for about 10 dollars, or you can use a balance ball instead. But I use it for more than just exercise.


Make sure to do a good warm -up before beginning to work out ( especially before this workout ). Follow me along in my warm-up routine video.



Workout Explanation


This workout is a circuit training.  There were 8 exercises total, 8 reps per exercise and 8 circuits all together.  Sounds easy :), give it a try!

Set your timer as a stop watch and complete the following circuit 8 times.  Always watch your form!


  • One Leg Squat – Right Leg – 8 reps
  • Step-up with an overhead raise  Right Leg – ( using dumbbells ) – 8 reps
  • One Leg Bridge – Right Leg – 8 reps
  • One Leg Squat – Left Leg – 8 reps
  • Step-up with an overhead raise – 8 reps
  • One Leg Bridge – 8 reps
  • Squats – 8 reps
  • Elevated Reptile – 8 reps


I swear half way through this routine I wanted to give up, but what kept me pushing is that I know I am not a quitter!


Have fun with this workout 🙂




Related Posts


Share This

  • Pingback: Upper Body & Core - Let It Go Workout : @LovingFit()

  • ????????? ????????

    ??????? ?? ??????????! ???? ??????, ?????? ??????? ?? ???????))
    ? ?????? ????? ?????? ????????, ??? ?? ?????? ? ?????? ? ?????, ? ??? ??? ???? ???????? (???????? ?? ??? ???????? ?? ???? ??????)

    • Sdravstvujte Ekaterina, 

      Y menya est nebolshoe video pro mou istoriu i na Russkom yazike ( http://www.youtube.com/watch?v=sNHoYZNPo9U )

      Ya ranshe bila sporsmenkoj, ya zanimalas figurnim kataniem 9 let.  Potom kogda ya pereehala git v Ameriku ya poznakomilas s moim mugem on professionalnij akrobat.  On nauchil menya delat podvesnie tryapki i trapesiu.  Ya prorabotala s nim paru let, i emu dali contract v Circue Du Soleil.  Ya toge trenirovalas chto-bi tuda popast, no potom silno poranila spinu s tyagoloj nagruzkoj.  Spina zagivala gdeto bolshe goda i ya ponyala chto ne smogu zanovo vse nachinat tak kak nomer ochen tyageloj, i ya ne hotela riskovat zdoroviem.  

      Tak kak ya ochen mnogo znala pro fitness ya reshila chto hochu poluchit sertificat, i poshla v shkolu.

      • ????????? ????????

        ??, ? ??? ????????????, ????? ?????????…
        ?????? ???? ???? ????? ????????? ? ??????, ??? ?????? ??????? ????? ???? ?????????, ???? ????? ??? ???????.

        • Da on ochen pristignij sdes toge, moj mug rabotaet v polete v show La Nouba, odno iz moih lubimih show :), on uge 5toe pokolenie sirkach, no on pervij iz vsej ihnej semii kto popal v Circue Du Solej, on bil odin iz nemnogih kto pojmal trojnoj oborot v 11 let.  

          Tak kak ya bila v sporte dolgo, pochti vse moj znakomie sporsmeni, ya ochen mnogo znala pro trenirovki i kak rabotaet ogranizm, i chto nado delat chto bi vosstanavlivasa, plus mne eto vsegda ochen nravilos, vot tak ya i popala v fitnes. 

          God nazad ya reshila sdelat blog, tak kak ya ochen lublu pisat rasskazi i stihi, eto vsegda bilo moe bolshoe hobby.  Ya zagorelas gelaniem pomogat ludyam v bolshom mashtabe, i blog eto kak raz mne v etom pomogaet.  Ya mogu obchatsya s ludmi, otvechat na voprosi ludej s raznih konsov mira, eto mne prinosit bolshuu radost.  V toge samoe vremya eto moya rabota, i ya nastolko schasliva chto mogu delat to chto ochen lublu.

  • Patty

    Hi Tatianna,
      I’m so glad I found you:)  I’ve been checking out your workouts, and your form is great, and I really like your personality.  You seem so (sencilla) that’s down to earth in spanish.  Your beauty tips are awesome, and your homemade scrubs and masks are really interesting, along with the advice in steaming your face.  Although I dont know if I can wake up in the morning and not use a cleanser,  I think I would feel dirty but I’ll give it a try;)

    • Hi Patty, 

      🙂 Thank you so much for kind words.  Yes I am a little obsessed with exercise form, cause I use to be a skater and keeping form was the first thing we learned.  I always write about it in my posts over and over LOL, because it really is that important, and many people don’t realize it, but that’s how you get the best results.  
      Definitely try out my scrub recipes I love them so much, cause these day’s it’s so hard to find good cosmetics that don’t cost and arm, leg and tail, Ha Ha Ha.

      You can try not washing your face with a cleanser in the morning, usually if I do my face dries out, so I keep the cleansing to ones a day.

      Let me know if you ever have any questions, glad you found my site 🙂

  • Kane

    I just did this! It’s deceptively tough. So many circuits! On the last one, I was so delirious that I’m pretty sure I miscounted my reps. Thanks for the tough workout!

    I also have a suggestion. I’m probably not the only person who goes back and does old workouts from your archives. It would be helpful to have each workout tagged with “upper body”, “lower body”, etc., so that I’m not constantly trying to remember if it was the “tight booty” or “awesome booty” or “booty booty booty” workout that I was trying to find. Some other useful tags might be 1-round workouts, HIIT, strength training, core, recovery, etc. 🙂

    • You are so right Kane, thank you for the suggestion.  I will start doing that from now on all the time.  I can imagine it’s pretty tough to keep searching for the upper and lower workouts.  I’m gonna slowly go over all of them and add at the title lower body, upper body, core etc.  

  • ltwin

    Hello Tatianna,

    I found you this week and tried your bubble butt workout routine yesterday.. It was awesome!!!
    I’m so glad I found you.. I’m gonna stick with your workouts now..;) I’m gonna use your workout schedule as well, by sepparating lower, upper body and circuit training…
    I’ve been folowing another site for more than a year now..but it changed a lot..and I’m not motivated anymore by this site..
    This workout took me 27:56 mins… and my butt 😉 is sore today.. I’m so happy.. I love this kind of pain in my glutes 😉 THANK YOU SO MUCH.. SPASIBO BOLJSCHOJE!

    Greetings from Germany..

    • Hi there 🙂

      It is great to meet you, welcome to Loving Fit 🙂 !!! So happy you are joining the team.  I enjoy separating the workouts cause it gives our muscles the deserved break they need, and the results we want.  Love to hear your feedback, let me know if you have any suggestions.

      Have a wonderful weekend!

  • Hi Julia 🙂

    Oh I remember this one, my time about 40 min as well.  It was tough!  Sometimes I love to do these longer workouts, cause I can feel my whole body so sore the next day.  Feels great!  How have you been?

    • Julia

      I am fine, thank you. But by the end of the day my legs has already hurt. What wll be tomorrow? 🙂 Will see. I was glad to complete this workout.

      • I’m glad you completed it as well :).  I keep trying to add your email to whitelist so your comments will go through automatically, but for some reason it’s not working.  I keep doing it over and over again, and it still showing pending all the time.

  • Thank you Julia 🙂

    I’m glad you found me as well, it feels great to share everything I do with others.  Every day I meet more and more amazing people, and having this blog really changed my life.  I love it!

  • sedindriuke

    Hello Tatianna,
    I did the workout today in 33:17 mins as I started doing mmy workout separate: one day lower, another day upper body. I think I will do cardio after upper body’s workouts…or it depends.. But it was nice and tough and i was sweating like a pig without any of that unnecessary jumping  (I mean Bodyrock nowadays… it has changed so negatively IMO). Thanks for your creativity! 🙂

    • Hi :),

      Yeah too much jumping burns off all the hard earned muscle, it’s ok once in a while but on a regular basis it can be very damaging to the joints.

  • Hi Jos, 

    Yeah sometimes names can be similar cause when I name my workouts I usually do that right after I finished them and what ever comes to mind first :). 

  • Diana_HU

    Looks definitely a tough one! I will try it tomorrow!:) Whoooo, thank you Tatiana!!!:) (P.S. I love your warm-up routine! Before I did a simple warm-up what we did on aerobics lessons, but this one is really the one that fits to these HIIT workouts! Since then I absolutely have no knee ache… :D)

    • I am so happy you like it :), I tried to make it specifically for these types of workouts.

  • Hazel

    Hi Tatianna,
    I am glad to found your site. I will be doing this exercise on my next lower body schedule, I have few questions for you about lower body workout; after doing the 8 exercises, eight reps on each side of the legs, should I do another round?
    I have small and flat butt ( thanks to my Asian genes) which gives me the appearance of shapeless body, will this workout make my butt bigger? What other lower body workout do you recommend to give me that bigger, rounder booty.
    Thank you so much.

    • Hi Hazel :),

      What a gorgeous name!!! This workout has 8 rounds, so after you completed 8 reps of each exercise you have to repeat 7 more times :).

      All of the workout that I make for lower body always target butt one way or another, so you can just pick which ever lower body workout you like 🙂

      • Hazel

        Thank you Tatianna for the compliment;) It sure made my day. And thank you for the quick reply. You have so many great lower body workouts that it’s just hard to pick my favorite because all of them are just awesome just like you.

        • Ahh thank you Hazel you are so sweet 🙂

  • 35 49 is a good time already, next time you can do 8.

  • Da, vi ne pravilno sdelali. Tam 8 upragnenij, 8 raz kagdoe upragnenie, i 8 krugov vmeste, mne eta trenirovka zanyala bolshe chem 35 minut.

  • Gerri Lee Schafer

    Holy butt burn Batman!!!!!!!!!!!! I did this with 2 x 10 lb weights, but just held them for the step ups, bad shoulder. My sand bag was at 40.5 lbs. I just realized that I was supposed to do the one leg bridges on the floor, I used a chair…oops. I also did standing reptiles and really squeezed the side. My pistols are still with my heel elevated and a small leg assist up, but they are getting easier. Total time was 38:04. I also did day one of the round booty challenge. Finished with a short 5 minute high knee jog/jumping jacks cool down . I think my knees are going to hate me later today :))))

    • Gerri Lee Schafer

      so, the day after and my thighs are pretty tight….must be the pistols

  • What sucks is doing THIS workout and THEN doing the butt challenge! I used two 20lbs weights (40lbs total) for squats, two 10lb dumbbells (20lbs total) for step-ups and my medicine ball for the bridges. 41:18 in all, which seems about standard. This one really was endless, but I know I’ll be sore tomorrow! I did 10 min interval running (30 sec jog, 30 sec run) and then finished up with day 1 week 2 of the butt challenge. Ouch! 🙂

    By the way, I should comment on the video, but I love love love your vlog on pride and being kind and ego-free. I love that you give advice and insight in all areas of life. It’s like holistic fitness. 🙂

  • Gerri Lee Schafer

    ok…round 2 for me on this one…same as last time with the weight….this time I did the one leg bridges on my bosu ball, and I also added in 12 push ups per round, 13 per round for the last 2 to get my 100 in….I did the elevated reptiles this time too, but still passed on the overhead presses…I held the weights in a hammer curl position, so the biceps were engaged the whole time instead….my time was 43:09 I also did day 1 of week 3 of the booty challenge, so 100 bridges before and 3 rounds of 25 one leg elevated bridges w/10 sec hold ( forgot that last week ) per side plus 50 second superman hold….my buns are toast :))))

    • Ahh lucky you have a Bosu :))) I want one so bad!

  • This is the first time I REALLY did this work out from start to finish. I did it in 44 min
    (I think – I swear I did an extra interval, but I didn’t write it down, so I only counted what I wrote). I had to modify the the one-leg squats…my knees really dislike that move. I used 10 lb dumbbells for the overhead press, but I think next time I will up them to 12 for at least the first 4 circuits, and I used 15 lb dumbbells for the squats…I’d like to use 20, but I only have 1.

    I just noticed all of these comments, and agree with Kendra, this one never seems to end. I also did it in conjunction with the Booty Challenge and the Intuitive Interval Challenge. My poor butt! I’m afraid these workouts are going to be useless, because I think my butt is going to fall off.

    I’ve been doing body-weight workouts only for the last 2 months (really the last 6), so I’m glad to start implementing some weights again.

    PS: This is my first post with this name. At one time I had a Disqus acct, but I can’t remember the name…if I did use it, I believe I only made one post.

    • Gerri Lee Schafer

      you just have to move out of your body and continue on this one…lol…will keep doing this one until my thighs don’t get soar

  • Esal1

    Hi Tati. I got a leg day tomorrow and Gerri Lee said I should check this one out. Looks like fun. No dumbells so am stuck with 50 lbs for my step ups hmmmmm. What was your time Tati? Did not see it, although GL, Kendra and Helen all seem to be in around 45 min so maybe I will hold off on the timed burpeeZ prior to. Oh well I will let you know how it went.

  • Esal1

    DONE!! Thanks Tati, really good WO. Used 50 lbs on the step ups and added a PU to the repitles., I mean I WAS up there in position and all.

  • I did it today in 40 minutes and 41 seconds, then the butt challenge and finally I ran 50 minutes. I feel me so goog! Thank you Tatianna for this great workout. Hurts

  • tee_w

    I feel a little like a wimp lol but I managed 4 rounds of this workout today. I had most of the week off. 20 min on the dot,
    I was shaking and toasted! I used no weight. I used an 8 inch stool for the chair and just squatted low at bottom, on the one leg squat I put my leg behind me as I just can’t balance to go low with putting the other foot in front, the one leg bridge I did off the floor! Did my 120 bridges first and followed with 2 rounds of the booty hold for a minute afterwards, skipped the one leg bridges as there were a bunch in the workout. This workout killed me!

    • Gerri Lee Schafer

      good one huh !!!!! did it too this morning…my third time in three weeks

  • Gerri Lee Schafer

    ding…ding…ding….and my third time doing this one !!!! still have my heel elevated for the pistols, but the small leg assist push off to get back up is getting smaller :)))) used 2 x 10 lb for the step ups, just held them in hammer position ( bad shoulder )…made sure I paused and squeezed my booty at the top…did the bridges using a chair this time, 40.5 lbs for the squats…did goblet style…and made the reptiles into push ups….my time was 38:18

    • tee_w

      my butt is sore! 🙂

      • Gerri Lee Schafer

        lol…my butt isn’t the soar spot for me after this one, always my quads ???? althought this week they are just a bit tight, not painful

  • Gerri Lee Schafer

    ok, 4 th time doing this…doesn’t get any easier…lol…same as last time, 40.5 lb sb and goblet squats…heel elevated and small leg push off to get up….2 x 10 lbs for step ups, holding weight in hammer position, no press up, bad shoulder, and did elevated reptile push ups….bit slower this time, done in 41:55

    I tried to visualize figure skating while doing the pistols, focused on a point way down the hall and pretended I had a string pulling my body up by the head…I think we used to call these shooting the duck, but WAY too many years ago to remember…..I will master these one day

    • Well done Gerri. I think Bubble butt workout should be renamed “Gerri’s workout” for doing it the 4th time.

      • Gerri Lee Schafer

        lol…sucka for punishment

  • I finally got to bubble butt. I now see why GL like doing this routine…this is a perfect lower body routine. I hit my wall in round 6; and I thought I better not quit, GL has gone back to this 4 times, I can at least finish one. Thanks GL, you were in my head this morning.

    My equipment was 8lb set of dumbbells, 30lb sandbag and balance disk (if you’re in Canada, Superstore sells balance disk). I warmed up for 10 minutes. It took me 41:53 to complete this routine. I also did 3 rounds of 20 reps calf raises. Cool down and stretching was 10 minutes.
    TGIF! I’ll be back for upper body tomorrow.

    • Gerri Lee Schafer

      tough one huh….glad you stuck with it and finished 🙂

  • Gerri Lee Schafer

    ok…had to do this one again….fifth time :)))) same as last time…40.5 lb SB….2 x 10 lb for the step ups, no overhead press, shoulder bad….bridges using chair…heel elevated, small leg push off to get up…took me 39:28 this time, but had to bag the pistols on the right leg for the last round…that’s my bad knee and it was making some very sharp pains going right down…feels fine other than that though…oh and started off with day 2 of the new booty/thigh challenge

    • Gerri Lee Schafer

      oh…also did elevated reptile push ups instead of just reptiles

  • Annebel Wind

    Okay.. i really have to do this one more often!! Could only do 4 rounds.. In the 4rth round I allready had to stop doing the one leg squat and change them to half one leg squats.. I feel sooo bad, I was able to do the whole workout, with some ajustments, but couldnt go on.. Maybe because before I did no unasisted one leg squats, I can do that now.. But I don’t know.. I will do the thighs and butt of steal challenge and did some arm work just now… Loved it though, but will do it more often!!!

  • TessuCroft

    My workout of the day, and I absolutely loved this w/o! One of my favourites so far at LovingFit. My butt is still tingling. =D I managed to do this in 33 minutes and 23 sec, however, I can´t do pistols without support, so I used a support, but still all the way down with every single rep. I used 4 kg dumbbels for the stepups and I did not do the press at all. For the squats I used 11 kg weight, although it could have been a little heavier. I did the one leg bridges with my little ball I happen to have. Just pure awesomeness (is that a word =D ), thank you Tati!

  • Christian

    DONE DONE! Its such a cool workout but never seems to end! I used two 4kg dumbbell for the step ups and 12kg sandbag for the squat!
    Took me 44 Min!

    P.S Did assisted one leg squat

  • Mary Lou

    Unending is right! 44 minutes and some seconds. I used a 30 lbs for squats and a 15 lbs for the step ups thru 5 rounds then dropped to 20 lbs and 10 lbs for the final 3 rounds. Followed up with Simply Cut Abs and some treadmill time. My one leg squats are still ugly, but getting stronger!

  • Gerri Lee Schafer

    visited an old favorite of mine today, been a
    year, and want to get back to mastering the pistols, so this again, 6 th
    time doing it……lol………..

    used a tie down strap over my pull up bar and threw handles onto the
    hooks to give assist for the pistols, kind of like a TRX I guess, tried
    to let the leg do the work and the handles just help with the balance

    used 2 x 15 hex weights for the step ups, didn’t do overhead press
    did the one leg hip thrusts with foot on chair, very slow and deliberate
    used 45 lbs in my sand bag
    did decline reptile push ups

    8 rounds in at 41:18

    • WOW 6th time? You must really love this workout!

  • Lorenzo Due1-1

    Practical comments ! BTW , if your company is interested a FAA 7711-2 , my colleague found a sample document here http://goo.gl/54al1Z