Let’s Focus On Booty Workout

Jul 5, 2013 by

Booty Workout


Happy Friday my Lovies,

I am finally bringing you a new lower body workout! As you can already tell by the title of this post, this routine is seriously going to be focused on booty. Lower body routines are actually my weakness, its always for some reason much harder for me to do than upper body, but I believe whatever seems harder, that’s what we should focus on.


For all the newbies to Loving Fit

If you are 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


In this routine I was using a bit more equipment than usual. I was using a pair of dumbbells ( 12.5 lbs each ), a sandbag 25 lbs, a balance ball and my Gymboss Timer. This routine comes in 3 parts, part 1 and part 3 are done for time, so they will be as long as it takes you without sacrificing your form, and part 2 was 5 minutes long.

Prior to starting my workout I did 100 sandbag weighted bridges ( 25 lbs ), I also finished this routine with 100 sandbag weighted bridges ( that was fun 🙂 ). I’ve been doing that with all of my lower body workouts lately, but I’ve been changing the reps or weight from time to time so my body doesn’t get used to it.


Part 1

Set your Gymboss Timer as a stopwatch. There are 2 exercises, 3 rounds total, in this sequence:

  • Weighted Knee Touch Back Lunge & Knee Up – 16 reps ( Right Leg )
  • One Leg Bridge on a Balance Ball – 15 reps ( Right Leg )
  • Weighted Knee Touch Back Lunge & Knee Up – 16 reps ( Left Leg )
  • One Leg Bridge on a Balance Ball – 15 reps ( Left Leg )


Part 2

This part is Interval Training but there is no break, you will switch between an isometric thrust hold to regular thrust hold ( I also call it a bridge on a balance ball )

Set your Gymboss Timer for two intervals of 30 second, for the total of 5 rounds. Or you can also set your timer for 1 interval of 30 seconds and 10 rounds.

  • Isometric Thrust Hold
  • Hip Thrust


Part 3

This part is also for time, so set your Gymboss Timeras a stopwatch. DO NOT ROUND YOUR BACK TRYING TO HURRY UP, THIS IS NOT A MARATHON!

  • Side Jump Lunge & Bag Clean Back Lunge Combo – 60 reps ( each 3 side jump lunges and bag clean lunge, counts as 1 rep ). Yep, I went there 🙂


My time:

Part 1 – 13:55 ( I’m sure you guys can beat me, I was really struggling this workout )

Part 3 – 14:34


After this routine I completed 100 reps of weighted bridges. 


Have a wonderful weekend Lovies and have fun with this routine!



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