Bois Blonde Booty Workout

Feb 10, 2013 by

Lower Body Workout


Hello my sweets,

Finally I am bringing you a new lower body routine! This routine is only 26 minutes long, plus if you do the bonus it’s going to come out to 27 minutes long. I did this workout with only my bodyweight ( except for in the part 2, I used my sandbag for weighted bridges ), but in the workout explanation I will also show you a variation that you can do with weight if you like ( that is if you need to gain more muscle in your legs ), for me personally I had to stop using weight on my legs cause then they get too big.

For everyone who is new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after your workout

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch



Workout Explanation


All I was using in this routine was my timer and a 30 lbs sandbag ( for part 2 only ), you can also use a dumbbell or kettle bell. My sandbag is from

This workout is divided into 3 parts, all three were interval trainings with no breaks, but part one only had 15 sec long intervals ( make sure not to bring your pillow cause those 15 sec isn’t gonna be easy ).

Part 1

Set your timer for 1 interval of 15 seconds, for the total of 24 rounds. There are 3 exercises and 8 round of all three total. The exercises are back to back:

  • Iso Squat Side Bends
  • Leap
  • Regular Squat ( I did bodyweight, but you can use weight on this squat if you like )


Part 2

Set your timer for two intervals 45 sec and 30 seconds, there are 2 exercises and you will go through each of them for the total of 8 rounds ( there is no break between the exercises ):

  • Surfer Twist Jump, Pulse & Tuck
  • Weighted Bridge ( with 1 sec hold at the top )


Part 3

Your timer stays the same 45/30=8

There is 2 exercises, and you will go through 4 rounds on each side. So the sequence will go like this:

  • Side Lunge Jump-up Right Leg
  • Half One Leg Squat & Twist Right Leg
  • Side Lunge Jump-Up Left Leg
  • Half One Leg Squat & Twist Left Leg

( if you like to use weight for this part, you can do Side Lunge with a sandbag on your shoulder, or with dumbbells in your hands ( no jump-up ).



Bridge Hold with a medicine ball between your knees – 1 minute ( you can even do 3 rounds 1 minute each if you really want to let your hair down 😉 )


Have fun training my sweeties!

Lot’s of Hugs,


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