Resistance Training – Work Your Butt Off Workout

Feb 12, 2012 by

Legs, Butt and Abs Workout


Today’s workout was circuit training resistance routine with the main focus on the lower body. I had one of those day’s that I just really didn’t feel like training and I was doing everything possible to talk my self out of it, but I pushed through and worked out anyway because I promised my self that I am going to be a lot more disciplined and so far I’ve done a pretty good job at it.

In this workout I was finally using my pull-up bar, yay!  I think everyone should have a pull-up bar in their house because it’s seriously the best piece of equipment and you can get one anywhere for under 20 dollars. I usually hang mine in my office doorway and when I walk by I would do some pull-ups or leg lifts, this will keep you in shape all the time!!!

Before doing this workout make sure you are warmed up, I have a basic warm-up video you can follow along.

For workout recap and beginner variation fast forward the video.



Workout explanation


This is a circuit training workout so you will use your timer as a stopwatch. There are 3 rounds of the following routine. Make sure you don’t rush through the movements and always watch your form, proper form is what gives results. In this workout I was using my 40 lbs VersaFit bag, but you can use dumbbells.

  • Back Lunge & Overhead Press Right Leg – 15 reps
  • Rows – 8 reps
  • Back Lunge & Overhead Press Left Leg – 15 reps
  • Rows – 8 reps
  • Reset Dead Lift Right Leg – 12 reps
  • Rows – 8 reps
  • Reset Dead Lift Left Leg – 12 reps
  • Rows – 8 reps
  • Pull-up & Leg Lifts ( on the last rep hold the leg lift position from 5-10 seconds ) – 8 reps.


My time for this workout was 24 minutes and 23 seconds


Share your time!!!


PS – Don’t forget to subscribe to my YouTube Channel for the giveaway contest coming up this week :).


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  • 27 ????? 11 ??? – ????! ??????? ??? ? ?? ? ?????? ??????????? ?.? ????????????? ????? ????????????? ? ????? ?????? ? ?????, ?????? ??????) ??????? ???? ???????????!

    • Ne za chto krasavisa moya 🙂

  • Lucia

    My time for this workout was 34:46.

    • Hi Lucia, thank you so much for sharing 🙂

  • Naomi

    This was my workout of the day. I started with 12 kg in my sandbag because I was unsure of the overhead raises, but since I managed the first round in 07:39 feeling pretty fine I upped it to 14.5 kg for the second round, and then 17 kg in the last round because I wanted to kill myself… (I am 158 cm tall and about 50 kg myself, so that is a lot of weight for me.) My final time was 26:45. The pull-ups with leg lifts slowed me down and I am sitting here post-workout with a big smile and calluses in my hands..! 🙂

  • This is my first workout after a week off. I think this routine is a full body routine even though it’s under lower body…I’m calling it my Monday full body workout.
    Warm up: 2 rounds of 100 butt kicks; 50 walking lunges; 50 jumping jacks and 50 standing wall presses. Followed with 5 mins of dynamic stretching.
    Resistance Training Routine: I used 35lbs sand bag, the 3 rounds took me 25:24
    Cardio: I set my gymboss for 15mins…ran up 18 stairs then walked back down = 1 reps. I completed 39 reps in the 15mins.
    Cool down and stretching was 10mins.