Legs, Butt And Thighs Workout

Feb 8, 2012 by

Lower Body Workout


Today’s workout was the first workout of this week for me and it was focused on the lower body such as legs, butt and thighs. This routine was a combination of circuit and interval training. I was using 40 lbs and leg me just tell you, at this point I can barely feel my butt!

I was really exited to train today because I took 3 full day’s off and I felt fully recovered. I would like to mention, if your body doesn’t fully recover but you push your self to workout anyway, your body will break down muscle so in the end your efforts will be useless. Recover. Then train hard!

In today’s routine I was using my timer, my 40 lbs VersaFit bag
( you can use dumbbells, kettlebells or you can make your own bag that will look like mine, Cube Dweller Fitness has an instructional video on how to make a bag like this easy and under 15 bucks πŸ˜‰ ).

Always remember to warm up your body before starting a workout, I have a video of my basic warm-up routine that you can follow along.



Workout Explanation


This routine is divided into 2 parts. You will go through both parts, take a quick 1-2 minute break and you will repeat the whole thing one more time. First part has 3 exercises, but it is NOT A TIME CHALLENGE, it is a proper form challenge. So don’t be speeding through just to finish faster, take your time and watch your form. Second part of the workout is an interval training cardio.


Part one

  • Weighted Walking Lunges ( I was using 40 lbs ) – ( 2 front lunges and 2 back lunges counts as 1 set ) – complete 20 sets ( 80 walking lunges total )
  • Bag Swing – 20 reps
  • Rolling Bridge – 15 reps


Part 2

Set your timerΒ for 2 intervals. First interval is 10 seconds and it’s your rest interval, second interval is 35 seconds and it’s your max effort interval, for the total of 6 rounds. There are 3 exercises and you will go through them twice.

  • Surfer
  • Push Kicks
  • Low Squat Side Step


Now take a quick break and repeat both parts one more time.


At the end I did an extra exercise – calf raises with my 40 lbs VersaFit bag, 3 sets of 20 reps – because we shouldn’t neglect our calves ;).


My scores for IT

First round

1) 12, 11

2) 13, 11

3) 20, 20

Second round

1) 10, 10

2) 12, 11

3) 20, 18


PS – I update daily on Facebook.



Related Posts


Share This

  • Pingback: HIIT Upper Body And Cardio Workout - LovingFit.com()

  • Amanda

    I really liked this video! Your explanation of the exercises at the end was very helpful! I have been following your site for about a month now and really appreciate all the time you put in to your workouts! Thanks!

    • Hi Amanda :),

      I try to do my best with the explanations, I know some people on youtube complain about the long videos but I know it’s helpful to others.

      Glad you like my site πŸ™‚

  • WorkItOutYourself

    Tatiana, I absolutely loved this workout ! I could do it every day πŸ™‚ It really worked my problem areas. Thanks so much ! More like this, please πŸ˜€ .

    • Hey WorkIt :),

      Glad you liked it. I love lower body workouts as well, us girls definitely need more of those!

      • WorkItOutYourself

        Oh , yes, I know I do πŸ™‚

  • taltul73

    Hey Tatianna, i found this one today… loved it of course!!! after the last workout that killed my legs, this one today finished the job…. thank you.Β 

    • You are very welcome sweetie πŸ™‚

  • Naomi (nabi)

    I needed a quick workout to do at home before going out with my job yesterday so I chose this one because the only equipment I needed was my sandbag (12 kg – I usually put in extra weight at the gym). This was quick and effective – I know because I woke up in the middle of the night with some serious gluteal pain!

    Part 1:
    7 min and 30 sec and 6 min 17 sec

    Part 2:
    1) 14, 14 – 15, 14
    2) 10.5, 9 – 10, 10
    3) 16, 20 – 18, 17

  • daybelis garcia

    Will be my first workout of the week tomorrow after my much needed week of recovery;)

    • I need a recovery too, but I more for my brain I’ve been thinking so much lately LOL

  • daybelis garcia

    I loved this workout geez the burn lol. I was unable to perform the surfer move, reasons why : I don’t know lol so I substituted and did 3 pulses and a tuck jump. I used 30 lbs for the moves , here are my scores
    first round:
    3. 13, 15
    second round:
    1.9, 10
    2. 10,10
    3. 15, 15
    third round:
    1. 9,9
    Yes I pushed myself and did 3 rounds lol, I guess the week of recovery did help me out alot. I then did 3 sets of 25 calf raises and 15 minutes of jump rope for cardio

  • I went into your past workouts and chose this one for todays lower routine.

    Did the AM posture challenge 3 mins
    Before Butt Challenge 2nd week 80 reps 3:48
    This routine Part 1 Round 1 7:59 Round 2 8:01
    Part 2 Round 1 1) 12, 12 (2) 10, 10 (3) 12, 14
    Round 2 (1) 14, 12 (2) 10, 10 (3) 14, 14
    After Butt Challenge 3 rounds in 8:32
    Then I did 3 sets of 20 calf raises 3:30

    So the whole workout took about 45 mins

    I felt so good after this I was going to try to do more but talked myself out of it, don’t want to push too much. But I have to say I love the routines, I love it when there is actually sweat dripping (I know sounds gross but true). I am now going to look through for an upper body routine for tomorrow.

    Have an amazing weekend, Tatianna. And to all you fellow LovingFitters “LET’S GET ‘ER DONE!!!!” Cheers πŸ™‚

    • Thank you Violet :

      Have an amazing weekend as well! I still have lot’s of work to do, I am uploading a new workout right now πŸ™‚

  • Hi Tati, I have 2 questions regarding this routine. 1. Are 2 rounds really enough? Everytime I go over it, it feels like a third round is missing…) even though I am not advanced. 2. Do you think I can use a medicine ball instead of a fitball when doing Rolling Bridge? I don’t feel any strain when performing this exersize on a fitball though I am trying hard to squees my butt and legs. Looking forward to your feedback)

    • Are you doing both parts twice or just one part? Cause you’re suppose to do both parts twice. Also I am using a 40 lbs weight, what weight are you using?

      • Of course I am doing both parts twice) I cannot use a 40 lbs weight (yet), have to consult my doctor about my spine (????? ??????????????? ????? ????????). That’s why I am not using heavy weights when doing your workouts. I usually use 2×5 or 2×6 kg dumbells. And this is ? ??? ???? for the time being. For this workout I was using 2×7 kg dumbells. I think I could take 2×8 but not more because my hands hurt because of the dumbells) For bag swing I am using a 10 kg – don’t know the English for it – ???? ??? ??????. If I take a heavier weight I am not sure if I can hold my back straight.
        I asked this question because your other workouts I tried always felt like hard work. This is the first time I felt like I could do more))) after workouts I usually do planks, 15 min cardio and 2 times a week I do a couple for extra exersizes for the back or abs before cardio.

        • Ahh OK, do it 3 times then, cause the weight is very important, 10 kg is about 20 lbs which is half the weight.

          Also Barbell is Shtanga πŸ™‚

  • Hi. Just after this workout. I liked it, not long and fun πŸ™‚ Sandbag weight 10 kg. 1) 5:58; 5:09 2) 1: 12/12/13/13 2: 9/9/10/10 3: 17/18/19/18. It was enough for me these 2 times, though I’m not the beginner. I really pushed my best. I’m sweating πŸ˜‰

  • Oh my, just did it and I can feel how sore I’m gonna be already! Love this workout Tati, just had some problems with surfer and coordination lol

    Have an amazing day!

  • Just did this–it felt so fast! I’ve been wanting to do this for a while, and almost did last night, but the day before I had done Cardio Shock and my body was like, “ummmm…no.” I’m a little low on energy and motivation, and it probably means I need a break soon. Uh, yeah…just looked at my calendar and it’s been exactly 6 weeks! Hmm…well I will start on Monday and take a break then I think.

    Anyway, this was fun, probably one of your lighter ones, but not easy. I timed the first part for reference, and I don’t know how I shaved off 2 minutes…I think I just got the hang of the lunges.

    part 1: 8:57; 6:39
    part 2:
    surfer: 12-12; 13-12
    push kicks: 11-11; 11-10
    low squat side to side: 16-16; 16-15

    For some extra burn and also a little cardio I did part 3 of Beware of Burning Monster, and then your newest abs routine! πŸ™‚

  • I followed Kendra and I did this perfect workout for today. I wanted to work my lowe body with minimum jumping exercises
    Part1 8:30 and 6:00 with 20lbs Barbell
    1st round
    1 12-13 12-12
    2 13 12 12-11
    3 20 20 20 20

  • The walking lunge backwards was a first for me….I liked it.
    Warm up : Basic warm up routine, then plank holds 15 sec / 1 min hold x 4
    Part 1.
    7:24 and 9:25 with 35lbs bag for the lunges and 8lbs set of dumbbells for the swing.
    Part 2
    1. 14-13; 12-10
    2. 10-10; 9-7
    3. 15-15; 15-11
    I also did the calf raises 20 reps for 3 rounds, followed with 3 minutes burpee challenge from a DR member. I completed 31 burpees in 3 minutes.
    Cooldown and stretched for 12 minutes.

    • Another workout mash up day for me. I started with this routine.
      Warm up: Basic warm up routine.
      Part 1: 6:34 and 6:58 with a 35lbs bag for lunge and 25lbs single dumbbell for swing.
      Part 2:
      1. 13-11; 11-10
      2. 11-11; 11-10
      3. 17;14; 14-15
      Took a 5 minutes break, then did Leg-butt-and-abs-I’m-alive routine. Finished with 10 minutes of stretching.