Heart Shaped Booty Workout

Nov 3, 2012 by

Lower Body Workout


Hello My Lovies,

I’m a bit late with the workout this week, but I’m here I’m here :). Today I have a new Lower Body workout, this workout was a circuit training done for proper form and time. I’ve really been enjoying the circuits lately, don’t’ get me wrong I love HIIT workouts but not when it comes to strength training and using weight, because you don’t want to be rushing around with the weight and sacrifice your form.

Tomorrow I will be posting a new challenge as well, it’s going to be called Bum and Thighs of Steel, and it will last 4 weeks.

Now, you already know the drill, make sure to always do a warm-up before beginning to exercise, and practice your form in the mirror before every workout.



Workout Explanation


For those of you who is new to Loving Fit, I suggest to check out ” Creating Your Workout Plan” post, this will help you to put your schedule together no matter what fitness level you are at.

In this routine I was using a sandbag ( it’s about 40 lbs ), a single 10 lbs weight, and my GymbossΒ timer.

Make sure to watch workout recap part of the video, for proper explanation of each exercise.

Set your timer as a stopwatch. Complete 3 rounds of the following with the proper form:


  • Side Lunge & 3 Knee Ups – 16 reps total ( each side lunge and 3 knee ups counts as 1 rep )
  • Sandbag Jump Lunges – 30 reps
  • Weighted Sliding Side Jump-ups – 40 reps
  • Weighted Squat Pulse – 30 reps


My time for this workout was 29 minutes and 34 seconds.


Have Fun Training my Darlings!!!

Many Hugs,



PS – Check out my latest article for EvilCyber.com ” How To Treat Insomnia Naturally

I also decided to add this video to all of the posts where we are using lunges or squats, because this is very important video to prevent you from injuring your self.


How not to squat with a sandbag Β ( so make sure you don’t place the sandbag on top of your shoulders in the back )




Lebert Equalizer Total Body Strengthener

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  • For Tee & GL: FIIIRRRSST!!!! πŸ˜€ Haha, beatya!

    I’ll def do this one soon! I am also very scared and excited for this new challenge…

    Doing 5D Strength Training tonight. Happy Weekend Tatianna, and everyone!!!

    • Gerri Lee Schafer

      dammit….no comments showed when i wrote in….bow down to ya

      • LOL!!!! πŸ™‚ I admit–Disqus sucks sometimes for these kinds of things. Let’s call it a tie! πŸ™‚

        • I know ha, things sometimes appear and disappear.

    • Happy Weekend girlie! I will be posting the challenge tomorrow :))

  • Gerri Lee Schafer

    hhhhhhhhhhhhhhaaaaaaaaaaaaaaaaaa…first <3

  • tee_w

    No, I was first, you’re just imagining yourselves!

    • You guys are so sweet I love you πŸ™‚

  • steffi_dk

    Looks great. IΒ΄ll have to wait until tomorrow though, I did The Gun Show Wo yesterday(thanks for posting it on FB). It was really fun, but my arms and shoulders are pretty sore, and IΒ΄m not sure if I can work out with a sandbag today:D

    The last few month I visited other fitness sites, because I was a little out of shape caused by injury, and therefore kind of scared of your workouts, but now IΒ΄m back and so happy about it. Your workouts always challenge me and your site truly is the best!
    Hugs to all of you:-)

  • steffi_dk

    BTW: Not first;-)

    • Gerri Lee Schafer

      are you going to join our little game????? LOL

      • steffi_dk

        Lol…no, IΒ΄m too slow

  • Jeanne

    Looking forward to do this one! I finally got my sandbag in the mail today! So excited to finally do the exercises with the proper equipment! It will have to wait 1 week though since I am having my rest week. Also looking forward to do your next challenge, although I will be late by 1 week, unfortunately

    • Congrats on your new sandbag!

  • sedindriuke

    Jeanne, which sandbag did you buy? By the way, now you cannot miss any workout – you got the gear πŸ˜€ (after rest week of course :))

    • Jeanne

      I got the one Tatianna has, from Medved sports. It is not blue but pink though πŸ™‚ The price was much better than I can get anywhere here (Norway) even with mailing costs, and I hope that the quality is also alright. So excited to try it that can barely wait for the rest week to pass!

  • sedindriuke

    Jeanne, which sandbag did you buy? By the way, now you cannot miss any workout – you got the gear πŸ˜€ (after rest week of course :))

  • sedindriuke

    Jeanne, which sandbag did you buy? By the way, now you cannot miss any workout – you got the gear πŸ˜€ (after rest week of course :))

  • Gerri Lee Schafer

    just finished watching the wo….I’m going to have to modify for the bum shoulder of course….so will try the whole thing wearing my weighted vest at 40 lbs with no overhead presses…should work…will see if it’s too much weight on the third move…got this one down for Tuesday have a nice weekend πŸ™‚

  • Naomi

    Oh, Tati. I think you are trying to kill me… I have been travelling again this week so I trained Mon, Tues, Friday and today. I did a fullbody workout from the internet yesterday and wanted to try this today since yesterdays workout was not so heavy for the lower body (bodyweight only). I used my 18 kg sandbag and a 4 kg dumbbell. I did the first two rounds in 25:56 – and then it was over for me. If I had continued with the sandbag it would be in bad form, so I did the last round with a medicine ball just to keep the heart rate going. I will try this again for the full 3 rounds when I am more rested! I am saving the Gun Show workout for Monday – didn’t know it existed so thanks for the mention! Tomorrow is rest…

    • Ohhh yes it’s good that you know your limit, next time you can try for the full 3 rounds.

      • Naomi

        I am already dreading it… πŸ™‚ Guess who woke up in the middle of the night with some serious booty pain? Definitely works…

    • Naomi

      I just had to do this again today after the humiliation of having to discard my sandbag after only 2 rounds the last time. I was struggling, which is very untypical of me. Gave it a go again today with my 18 kg sandbag and 4 kg dumbbell. All 3 rounds in 28:42 and I never once discarded my sandbag or the dumbbell to go for easier variations. Did the Bum&Thigh Challenge first along with my general warm-up. Redoing this workout really made me appreciate the importance of rest – the last time I think my results were influenced by doing a full body workout the day before (which didn’t feel very hard). This time I had my rest day before, and voila..!

  • I like what I see. I like it a lot. Monday is booty day.

    • πŸ™‚

    • Me too Lvette πŸ™‚ But, I have to be honest, I am a wee bit afraid πŸ™‚
      Look forward to seeing your post after this one

      • You and me girlie…I’ll think of you when I’m doing this tomorrow. :)))

        • It’s your fault I am dying right now!!!!!! I got up this morning and thought “I think I will skip this workout and do upper instead”…. BUT Nooooo!!!!! You just had to leave this response πŸ™‚ So… well…. you know I just couldn’t bail out now could I ?!?!?! lol… and yes I foolishly added the challenge as well πŸ™‚

  • Kate_CZ

    Hello! Uh. Done. But I was suffering a lot and really wanted to quit. Long time I have worked only max. with my 20lbs (together) dumbbells and now I am trying to use heavier weights and I probably canΒ΄t get used to it. So harrrd…

    This workout took me 30:36. I used 10lbs dumbbell for all rounds but lighted my sandbag each round – so it weighted 35lbs for the first round, then 30lbs and I finished with 25lbs. Jump Lunges with so heavy weight were really hard for me, I felt like a hammer trying to drive a nail. But the first exercise was the biggest evil! I absolutely couldnΒ΄t do the bag transfer + side step simultaneously. And I honestly hated each rep πŸ˜‰

    A deep bow to you Tatianna! I couldnΒ΄t finish even one round with 40lbs bag. Respect!

    And of course, as always, thank you for creating it. Because I would never push myself through something like that πŸ˜‰

    • You are so funny, a hammer trying to drive a nail ha ha ha. It was very hard for me too, the first exercise especially, I loved how the abs worked in it though. With the jump lunges the trick is to hold the bag tight and close to your body, then it will be smooth, but if you let it bounce on your arms it can be dangerous.

    • Gosh, I too hated every rep of that first exercise, particularly so in the last round… definitely a killer. Congratulations on getting it done. I think anyone who finished this, attempted this or even looked at this πŸ™‚ deserves a pat on the back πŸ™‚
      Well done girl.

  • Looks like a killer for legs and butt! Could you do more abs-workouts? I really, really need that sixpack! πŸ™‚

    • Yes sweetie of course πŸ™‚

  • Kate_CZ

    UH! My bum is so sore today!

  • I did it yersterday at the gym. This workout looks so innocent but it is a killer.
    Warm-up for 10 minutes treadmill jogging.
    My time for this workout was 27 minutes with sandbag with 17 lbs.
    I followed this with Goodbye fat/killer sex body workout.

  • TatiFan Kathy

    Today was my first day back after a bad cold. I have asthma so I have to be careful about recovering completely before working out. I took over a week off I almost went crazy!!!
    So I worked out today but I took it pretty easy on myself. I used a 10 lb dumbbell for the side lunge 3 knee combo and 8 lbs for the slide through jump lunge. I also added the butt and thigh challenge. πŸ˜€
    My workout was like this:
    Warm up with Tati!
    3 1-min planks
    Heart shaped booty – 26:29
    Butt and thigh challenge
    2 1-min planks
    Can’t wait for upper body and your new ab routine tomorrow!!

  • Mary Lou

    UUUuuuuh. 33:09 with 20lbs in the bag and a 10lb weight. It’ll be a miracle if I can walk tomorrow. Thanks Tatianna, it was just what I needed.

  • HAHA “No monkey jumps!” I loved that. I was looking at this and thinking I could probably cream this workout, because I thought for some reason that it was ONE round. Haha. Then i saw the THREE and I wanted to cry. πŸ™‚ I will do it now! I don’t know if I can start the leg challenge today; I may wait until next time!

  • UGH! This was REEEALLY hard. It took me forever, mostly because the first exercise I found VERY, very difficult. I was thinking that maybe it took me so long because I used more weight than I was supposed to, but I do see that you used 40lbs sandbag, though it looks like no one else did! How on EARTH did you do side lunges with 40lbs?!?! Is it just me, or are side lunges really wonky? I always feel awkward with the other leg, since it doesn’t really have weight on it, but it helps balance. I do better with sliding lunges, since the leg can just slide, but on carpeting I have to lift it and place it down again ver awkwardly.

    Wow. Okay, well my time sucks but here goes: 39:02 with a 35lb sandbag for everything sandbaggy, and one 10lb dumbbell for the jump ups. I am sorry to say I was really not liking you during this workout! πŸ˜‰ But don’t worry–that stopped as soon as I was over. I went outside to cool down after I finished this and could barely walk down the stairs, LOL. πŸ™‚

    I found myself pretty winded during this, so no extra cardio for me. I also went on a nice long walk today. Happy Sunday, Tatianna! πŸ˜‰

    • Hey sweetie, I actually just got back from my long 2.5 hour walk, ahh it feels so good to be able to walk in a nice cool weather without humidity, I’m enjoying every minute of it.

      40 lbs is actually getting quite easy for me, I’m ready for an upgrade, maybe a bigger sandbag πŸ™‚

      • Mary Lou

        Wow Tatianna, you are amazing with that 40 lb bag. I can move my mother-in-laws 40 lb pellet bags around, properly up and down to shoulder, and carry them upstairs, but up over the head is way too scary! Time to up my sandbag too, I guess.

  • Annebel Wind

    I did this one, but combined it with upper body and core.. I do not have the time lately to workout enough to do split routines… So try to make it full body workouts.. This is what I did:

    Side lunge & 3 knee up: 16
    Tricep push ups 50 seconds max effort , 2nd round: dynamic push ups 50 sec max effort

    Sandbag jump Lunges: 30
    1 minute plank
    weighted sliding side jump ups: 40
    Dive bombers: 50 seconds max effort, 2nd round: push up push back 50 sec max effort

    weighted squat pulses: 30
    1 minute plank

    I did 2 rounds. The second round I did different push ups than the first.. But I was totaly wiped out and couldn’t do any more.. Finished of with 80 bridges as a bonus. Thanks Tati…

  • steffi_dk

    That was so hard!!! Used my 25Ibs sandbag and 10 Ibs dumbbell, but I had to take a lot of breaks, wondering why it looked so easy, when you did it o_O
    I also started the Booty challenge and added some calf raises and the Abs Inferno. I feel fine now, but I donΒ΄t think that I will be able to walk tomorrow πŸ˜€

  • Excellent lower body burn. I was snatching my teeth at the end. It took the second round form me to get the flow of lifting the bag over on side lunge & 3 knee ups (this has to be done slow and steady.)
    Warm Up: 10 mins; Bum And Thighs of Steel Challenge
    I used my 30lb sand bag and 8lb dumbbell. I happy I did not increase the weight in my sandbag…I wait until January to move to 40lb sand bag.
    Anyways, it took 33:55 of blood, sweat and tears. Cool down was 5 minutes (my heart rate took longer to come down) and I stretched for 10 minutes. Good thing I did bums of steel before this routine, no way I could have done it afterwards.

    • Dang, I wish I thought to do the challenge before workout. Very smart indeed.
      “Snatching my teeth at the end” πŸ™‚ girl, I was crying and begging for it all to end πŸ™‚
      Congratulations on getting this one done doll.
      I think Tati should have named this routine “Blood, Sweat and Tears” for sure.

  • Tatianna, this workout gave me such a cardio kill, a feeling I have not felt for a very long time, not since my soccer days. I felt like I just could not get enough oxygen into my lungs. Whenever I would start back into an indoor soccer season, the first couple of games felt as though I was losing a lung. That is how I felt during this workout. This workout also pushed me out of a comfort zone. Usually jump lunges are done with no weight or small 5lb dumbbell but today I did my jump lunges with my 40lb bag, total killer, heart rate went up big time. But I did not give in, maintained the 40lb bag throughout the workout.
    Round 1 – 11:05
    Round 2 – 9:30
    Round 3 – 10:04
    Total – 32:41 mins
    I think I may even have cried during this workout πŸ™‚

    Then moved on to the “Bum & thighs challenge”. And yes that was a huge challenge after that workout.
    Round 1 – 7:34
    Round 2 – 6:11
    Total – 14:36

    • Cheers to us Friend! hehhehe… we survive. What routine are you thinking for upper body?

      • Cheers indeed…. we should be clinking beer mugs or wine glasses or some straight up hard stuff after this one, damn!!!!
        I am thinking of doing the Gun Show Workout tomorrow. It’s a 10 rounder, so yes once again I am afraid πŸ™‚

        • Kendra discover this one the other day. I’ll join you for The Gun Show tomorrow. We’ll destroy it. Hurray!!

  • Lili Suke

    I did this workout today and it was a killer!!! thank you Tati, the first exercise especially killed my legs. I cant imagine how can you make it with 40lbs. I used 33lbs and I was really suffering πŸ™‚ I am also doing the new booty challenge πŸ™‚ thank you for all the excellent videos :)BTW I also bought the blue sandbag from Medved πŸ˜‰

  • Gerri Lee Schafer

    Morning all. I modified this one for my bad shoulder, so no overhead press for me. Instead I wore my weighted vest at 40 lbs for the entire three rounds. I have to agree with Kendra on this one. I felt awkward on the side lunge knee ups too. the jump lunges were tough with 40 lbs. the slide under side jump up thingys weren’t that bad with the 40 lbs on….although my jump was more of a high hop…lol…it took me 19:45 to complete.

    I warmed up with the new booty/thigh challenge, and finished with 10 x 10/20 tabatha HKS

  • SuSu

    I just finished this one along with the “Bum And Thighs of Steel Challenge.” I did this in 23 min exactly. However, the most weight I used was 8 lbs. I used my 8 lb medicine ball and my 8 lb dumbbell. To me the Sliding Side Jump Ups were BY FAR the hardest. I don’t know why, but I had to stop and rest many time during that exercise…the cardio and all wiped me out. Another absolutely great workout. I will have to stretch again tonight from this one and probably again in the morning.

  • Just completed this workout and WOAH! It was really hard! The first exercise was brutal and during this entire workout I was struggling to catch my breath. I used a 25 pd bag and 8pd dumbbell. My time was 35:02. You really kicked my butt with this one πŸ˜‰

  • This was super tough. I hauled my sandbag to the gym and did it in 35:53 – mostly because I had to keep taking breaks to catch my breath. Even with a paced tempo, it was killer cardio. Reading the comments I see some people were clever enough to do the Buns & Thighs of Steel Challenge before. Smart! I did it after and almost fell over doing the plies! At very end it was all I could do to just lay face down on the mat for 10 minutes before I could move!
    As always – awesome workout Tati. You’re such an inspiration!

  • Great workout, I’m sweating!
    21 minutes total πŸ™‚

  • Christian

    Did this yesterday, was really touch one.
    Took me a few rep to get the flow of the first ex.
    34 Min with 12kg bag.

    Thanks for an awesome workout!

  • Jos

    29:04 with 35lbs SB and 8lb DB. I had to switch the SB for side lunge 3 knee tucks on 3rd round w 15lbs DB so I could bend my legs lower to feel more burn.

    Then I did Perfect Abs Afterglow and partial Steel Bum & Thigh Challenge. Happy Sunday!

  • JB

    I didn’t time the individual rounds, I let the stopwatch just run.
    Time: 26min, 7sec. I did not do the jumping lunges – I did just regular alternating lunges with sandbag. I only used 5lb weight for the sliding exercise. I was hurting and run-down due to insufficient calorie intake and start day for my time of the month πŸ™
    Sandbag is 23lbs. Did 11 min of moderate cardio and stretched. Can’t wait to do this workout again and see if I can manage the jump lunges and more weight for the slides. Really had to dig deep with this workout – had to fit it in though b/c I am back on the road for work the rest of the week and didn’t want to fall behind on my exercise.
    Thanks Tatianna for an awesome lower body blast πŸ™‚

  • Lucia Romano

    My time for this workout was 35:31.

  • Patricia Acosta-Ramirez

    Amazing and very tough workout! used 31lb sandbag and 8lb dumbbell. No modifications. Time 30:30, I then completed week 2 of Bum & Thighs of Steel Challege, Simply cut Abs and Real Time Cardio #1, I did it very slow because I was done already! Thank you Tati!

  • oberlee

    I did this one again, and I’m sooo happy I did. My side lunges were seriously lacking, I think, last time I did this. I think it must be some stabilizing muscle on the inner thigh that wasn’t working right. Anyway, last time this was LITERALLY the hardest workout I had EVER done. This time, it was still hard, but it was normal hard. I also shaved about 7 minutes off my time! Most of it was the first exercise. Last time I couldn’t do more than 4 of those side lunge combos at a time, but this time I could do all 16 the first round without stopping, and then I breaked once in round 2, and twice in round 3. Everything else was about the same difficulty as last time, but last time it seemed easier in comparison. πŸ™‚

    33:07 with a 35lb sandbag. I was feeling really, really icky and puffy today, so I did Chic Chick’s bonus (the pulsing back lunges–a great bonus when I want the extra burn) and about 12 minutes of cardio/legs. Although I will say that this workout is, for me, harder on the cardio end than it is on the strength training end.

    Glad I conquered this one. πŸ™‚

  • I did this on July 24.

    Warm Up: 10 minutes, followed with 6 rounds of 20 seconds v-hold and then 50 reps hip thrust with 10lbs weight.
    Equipment: 35lbs sand bag and 10lb dumbbell.
    My time for this blew my mind…26:35 compare to 33:55 nine months ago.

  • Cassidy Croskey

    I felt so weak today, but I don’t know why. I figured I’d be full of energy after my rest day. o_o;
    It was so hard to push through this one! I couldn’t do the sandbag lift part of the first move without toppling over, so I just omitted that.
    I used 30 lbs on everything but jump lunges, which I did with 20 lbs. I have no idea how you’re jumping hugging 40 lbs, Tati, you beast, you. πŸ˜› <3 Oh, I used 10 lbs for the slide side jump-ups. No way I increased the weight on anything today, haha.

    My time was 27:23. πŸ™‚ I think I'll go for a fifteen minute walk, too.

  • Cassidy

    34:48, with 30 lbs and 16 lbs. on the third move. Increase in time, but I didn’t decrease weight on the jump lunges this time.

    This workout was really hard for me. Not so much physically as emotionally…but that doesn’t mean I’m not throbbing and covered in sweat. πŸ˜›

    One of my dogs unexpectedly passed away Friday night. Her name was Lily. :’) I used to call her my “little motivator” because she would always come give me kisses and happy dances when I got discouraged during training. In every workout I’ve posted scores for here and said that I struggled, it was Lily that inspired me to finish. Always. I don’t think a human being has ever loved me as wholly as she did.

    It was hard to push through this workout without her. I cried the whole time, wanting to lay down, but kept imagining what Lily would do to move me along. And I finished.

    …that was sort of long, but I had to get that off my chest. Thanks for the workout, Tati. <3

  • DenizA

    This was a very brutal but fun and effective workout. I was sore for 3 days after. I did this 3 weeks ago.

    Warm up 13 min.
    Bridges Weighted slow with 30 lbs 100 reps with 3 seconds hold at the top and last rep 10 seconds hold (8,48 min)

    First round took me 10,06, second 13,17, third round 12,17. I used 30 lbs for the Side Lunges, 10 lbs for the Jumping lunges and the Sliding Side Jump Lunges, again 30 lbs for the Squats.
    My butt and thighs were so sore after this… I think this is a great routine to build muscle and burn fat, it has a great deal of cardio.

    Also went 45 min walking today (earlier, I always workout in the late afternoon then I have most strength). Thank you so much for this routine, Tati!

  • Carmen Parara

    I feel like a sauna. It is 66F in my house so I am feeling this way because this workout. I am sweaty little mess and I like it!
    I took me 26:32:27 to complete this workout using a pair of 15lb dumbbells and a single 10lb dumbbell. I was feeling and enjoying the burn so much with the weighted squat pulses that I decided to do 40 reps. My booty and legs deserved the extra effort and attention. Also, I want to look really really good in skinny jeans.

  • Michelle_G

    Did this one yesterday! Wow it was tough! used a 30 lb sandbag and a 10 lb dumbell. Time of 31:17.
    Pre workout – 40lb BB – hip thrusts for 100 reps
    Post workout: 30 band pull throughs,
    10x 3/ leg – 1 -leg bridge off balance ball
    10×3/ leg – l – leg band kickbacks


  • Olga Tihencaia

    3 ???? ? ?????? ?? ?????)))