Circuit Training – Tightest Booty Workout

Mar 12, 2012 by

Circuit Training

 

Hi Everyone,

Let me begin by saying – today’s workout falls into my top 3 workouts for the booty on Loving Fit. It was very tough, but most importantly it targeted those really hard to reach areas underneath your booty. The exercise follow in a specific order to get that maximum burn. This was a circuit training routine, and it is a follow up to ” Upper Body & Core – Let It Go Workout “.

The only thing that I was using in this routine was my Gymboss Max timer, a chair, a balance ball and my 40 lbs VersaFit bag from Power Systems ( you can make a bag that is similar to mine your self, my friend Troy from Cube Dweller Fitness has the instructional video on how to do that ).

Make sure you do a good warm-up routine before beginning to exercise.

 

 

Workout Explanation

 

Set your timer as a stopwatch. This is a circuit training routine. The whole circuit is performed in the following order for the total of 3 times. Always watch the the proper form of each exercise and each rep. Never sacrifice your form for speed, because proper form is what will give you the results of your workouts NOT speed.

 

  • Side Step Lunge ( Weighted ) – Right Leg – 20 reps
  • Core Kicks – Right Side – 20 Reps
  • Side Step Lunge – Left Leg
  • Core Kicks – Left Side
  • Bulgarian Split Squat – Right Leg – 20 reps
  • Bulgarian Split Squat – Left Leg – 20 reps
  • Butt Fat Blasting Exercise on a Balance Ball – 20 reps

My time for this workout was 29 minutes and 2 seconds

 

 


Related Posts

Tags

Share This

  • taltul73

    Hey  Tatianna, this is a great workout. i love it. its late here 23:30 (11:30pm), but i needed to finish the day with a workout. :-) i did only one round now, so i will be able to sleep too… but tomorrow i will do the full workout. 
    once again, thank you so much for your blog .
    good night.
    Tali

    • http://www.lovingfit.com Tatianna

      Hi Tali,

      Glad you liked the workout, my butt hurts so much from this one.  I have to say it’s in my top 3 butt workouts, the last exercise is just super for the booty.  Have a wonderful night!

  • WorkItOutYourself

    HI Tatianna,
    I did this one last night ( really late ) with some changes. Always find great inspiration in your workouts :) .

    • http://www.lovingfit.com Tatianna

      My butt hurt after this one for 3 days, I love booty workouts! 

  • Nnzhr

    Am I missing something? I did this work out and followed you in it, but it didn’t take 29 minutes….am I supposed to go through it twice? I loved it, though.

    • http://www.lovingfit.com Tatianna

      Hey there, 

      Yes you did miss something – the videos are edited to cut down on uploading time.  Cause 20 minute video usually takes about 5 hours to upload and 4 to export it out of the edition program.  I did a few workouts that were in real time and those were 10 min interval training workouts. When I do full workouts I usually write that they are UNCUT. But if I do those long videos plus the workout explanation it will take me hours and hours to export and then upload.  

      I will do them in the future once in a while ( the long full workouts ), but people on youtube do complain about the length of the videos.

  • Tough cookie

    Hi Tatianna,

    I’ve found this workout very challenging.  My heart was pumping like creazy.  Maybe it is because I did not workout at my favorite time of the day.  It is always more difficult for me in the morning…
    Anyway, my time was 26 : 26
    Thank you for another great one!

    • http://www.lovingfit.com Tatianna

      Hey Bibi, 

      It’s always so difficult for me to workout in the morning, so you’re not alone here.  I just feel like in the morning is when I have to push my self the hardest and my body feels like a brick. 

  • Tough cookie

    Oh my God!!!! I’m so sore!!!!…..

    (But I like it!)

    • http://www.lovingfit.com Tatianna

      He He He, you are my tough cookie :)

  • Pingback: HIIT Sexy Arms & Abs Workout : @LovingFit

  • sarroz21

    I picked this workout today bc my husband and i crafted the bulgarian sandbag yesterday from those videos you shared and I had to put it to the test. OUCH!!! OWWWW! my butt is cursing you bc i can’t walk, lol! I just want you to know it was super hard for me to even get my butt into the gym today. It’s my Monday (fri/sat is my weekend) so i had ZERO motivation. But my new tire sandbag was staring at me taunting me, so i gave in and i feel better after pushing myself thru the workout. sore, but energized :)    thanks!
    Samantha

    • http://www.lovingfit.com Tatianna

      Ahh Samantha, I am so so so happy to know that you made your own bulgarian bag, that is just super awesome!!! I loved that you pushed your self. Tomorrow is my Monday and it’s gonna be very difficult I can feel it as well, I will be thinking about you, that’s my motivation for tomorrows workout.  We are resuming with shooting the workouts tomorrow evening, so now I am trying to come up with something fun!!!!

    • http://www.lovingfit.com Tatianna

      Ahh Samantha, I am so so so happy to know that you made your own bulgarian bag, that is just super awesome!!! I loved that you pushed your self. Tomorrow is my Monday and it’s gonna be very difficult I can feel it as well, I will be thinking about you, that’s my motivation for tomorrows workout.  We are resuming with shooting the workouts tomorrow evening, so now I am trying to come up with something fun!!!!

      • sarroz21

        we had some issues getting the bag to be 40 lbs so i think it is at about 37 and maybe a pound of duck tape holding it together  ha ha ha

        • http://www.lovingfit.com Tatianna

          That’s just a few lbs, won’t really make a difference.  :)

  • Lucia

    I completed this workout in 37:08. I used a set of 5 lb. dumbbells for the Side Step Lunge and a set of 10 lb. dumbbells for the Bulgarian Split Squat.

    • http://www.lovingfit.com Tatianna

      Thank you for sharing Lucia :)

  • Paulina Grienssen

    Here I come with my “great” 44:26 minutes XD, I used a pair of 6 lbs dumbells, but in the last round I did it without any weight.
    I have to say I wasn’t planning to buy any new equipment (I’m broke and moving to another country soon), but 2 weeks ago during my grocery shopping at walmart I saw the balance balls were on discount so I bought one and it was the best decision! :D
    I have one question Tatianna, is it really possible to improve the appearance of skin with cellulite? In a previous post I commented to you that I was taking very strong contraceptive pills as part of a treatment, I’m not taking them anymore, but my body ended up looking horrible, I’m not fat or overweighted but still from my waist to my knees I have cellulite and it really affects my self esteem :(

    • http://www.lovingfit.com Tatianna

      Hey Paulina, 

      I am so happy that you bought a balance ball, a little tip if you go to Ross, you will find things like medicine ball, jump rope, weights and a balance ball at least half cheaper than walmart.  I got my 15 lbs kettle bell at Ross for 7 dollars, and I got my balance ball there for 7 dollars as well.

      Of course you will be able to get rid of cellulite, since you just stopped taking those pills it will take several month’s but it all depends on you.  Now you just have to eat well and not eat 4-6 hours before bed time ( this is one of the best tricks to lose weight and get rid of that layer of fat under the skin ).  Of course you have to exercise, but you will definitely get rid of it. 

      Right now don’t focus too much on it or it will make you feel frustrated, so focus on eating well and exercising and It will go away but it will take time. Be patient :)

      • Paulina Grienssen

        I live in Mexico and don’t have a visa, but my mother does and she’s always talking about that store haha, so I may ask her to buy something for me on her next trip to El Paso, Tx.
        Thank you so much for answering, I think now that I know is possible to get rid of it, it will be easier to focus on other things, I already stoped drinking soda (my main addiction:/), eating junk food and I barely drink alcohol anymore, so I’m in the right path :)
        Again, thank you so much :)

        • http://www.lovingfit.com Tatianna

          You are very welcome :) , I am always happy to answer.  By the way, my husband is from Mexico City but he lives in US already 25 years, still speaks perfect Spanish though :) .  I’ve been to Cancun once and I loved it, we went to the inside of the city so I could see how the locals live, and we went to the local market, I loved it so much. You guys have so much amazing fruits there and the people are the nicest people that I’ve met anywhere. 

          • Paulina Grienssen

            Really? I live in the north border with the US, in Chihuahua, so a lot of people goes to El Paso to buy clothes and such :) My husband is swedish and the first time he came here he was so freaked out in Mexico City haha, he said it looked just wrong to see a “never ending” city, but the second time we went together he loved it, I spent most of my summers there when I was a child so I always remember it with love :)
            And yes, I love the fruits, although my husband makes fun of me cause as I guess you know, we mexicans love to eat everything with lemon (or lime) juice and powder chilli haha.
            Such a small world when it comes to love… A russian married to a mexican, and another mexican married to a swede :p

  • Pingback: STS Body Rockers - Week of July 8th - Page 2 - The Cathe Nation

  • Pingback: Damage Control July Month :) - Page 6 - The Cathe Nation

  • Christian

    Did this COOL WO on the 10th of July. I loved it so much, was sore for like 3 days or so!
    Thanks to you now i learn to engage my butt with all the exercises! Since i start working with you, i started to get sore in my butt Yayayyiiiiii
    Thanks for all you do, you are really amazing!

  • Vivi

    Reading through the comments I see that many people felt this WO in their glutes. Well I felt in my hamstrings during the WO and wonder where I will feel it tomorrow. :) Anyway, I completed this one in 26:24 using a 40lb sandbag. I also completed 3 sets of 25 reps of toe raises with 40lb sandbag. For the toe raises, I do 25 reps with my feet straight, 25 reps with my toes pointed in, and 25 reps with my toes pointed out like a ballet dancer. This works the calves and feet all the way around. Thank you for another incredible lower body WO Tati! xoxo

    • http://www.lovingfit.com Tatianna

      Hey Vivi,

      A lot has to do with a positioning of your body, usually I always adjust my self so I feel the movements in my glutes as well as my hamstrings.

  • sedindriuke

    Done 1 hour ago and im having my earned dinner: salad with two pieces of chicken breast, cucumber, avocado pieces, green gabage, dried dills and dressing: tahini, honey and lemon mix (marvelous trio!).
    I did this Wo first time in April 19th and my time was 27:51 min :) Today i did it in 27:41 min hahaha :) With 15 kilos. It was really OMG :) i hope to feel something tomorrow in my booty :D Thank you ;)

    • sedindriuke

      oh oh before wo i do abs challenge to warm up.

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    BOOM! Take THAT, butt! Did this tonight in 27:04. I have a sandbag and desperately want to make one of those Bulgarian bags (esp for Bulgarian squats and Bulgarian dead lifts, hee hee!) because I was feeling it a liiiiittle bit in my back by round 3. So I put the sandbag over one shoulder in the weighted exercises, and that helped a bit, though not ideal.

    I still have problems with side lunges. I always feel like the other leg is just dangling awkwardly. They are also very hard, which is maybe why I dread them.

    Awesome workout!

    • http://www.lovingfit.com Tatianna

      I really like the bulgarian bag, but mine is not adjustable so I am planning on getting the 85 lbs sandbag, so I can have both :)

  • Gerri Lee Schafer

    I think my pooch is crying………….lol………..wore my 40 lb vest for the entire WO…..my swiss ball is way smaller than the one you use, do you think it matters? the great thing about wearing the vest is that it lets me reach in front while doing the side step lunge, i think it really helps me to get lower into the lunge, remembered to squeeze the booty and pause at the top of each knee up. am I doing something wrong? I went slow and deliberate with pauses to squeeze and everything, but I still finished in 21:34………….hmmm………..oh well, finished with 5 per leg pistol practice, heel elevated, small leg assist up, 3 negative dragon flag attempts and 10 minutes of 1:00/1:00 high knee jog/jumping jacks

  • http://www.lovingfit.com/ Lvette_1

    I definitely had a cardio workout with this routine…by the second round I was sweating and breathing as if I just ran 5km.

    Warm up: 5mins; Good Posture Challenge: 3mins. I used a set of 15lb dumbbells instead of a bag. My total time 34:53. I followed this with the Fifth Element Abs routine, then 10 minutes of stretching and cooldown.

    I think I’ll be walking funny tomorrow.

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Did this one again because I really wanted a good strength training routine. I really have a hard time with those side lunges. I don’t know if I just have underdeveloped muscles that are involved in that or what–I always feel like a beginner with those, but I’m very far from a beginner in general. At any rate, it means they’re good for me!

    I didn’t worry about time, but guess what? I got EXACTLY the same time as I did in September: 27:04!!! It’s funny because my first round took about a minute longer than last time, but I caught up overall. I get worried when I get a faster time than you, but I really did take my time with everything.

    I used my 35 lb sandbag and found it worked quite well to put it on the shoulder being used. Last time I think I put it on my back (this was before I knew that was wrong!). I’m with Lvette–I got a fair amount of cardio on this one. My heart was going really fast. I took my pulse at the end and it was at 158 bpm. That’s pretty good cardio, I think! I still did a quick 11 min at the end because I wanted to go for a walk but it was raining, plus I am alone tonight, which is nice, and I’m trying to bank in some cardio to make up for all the food I’ll undoubtedly be eating in the next week.

    Happy Weekend and Holidays!!!