HIIT Bikini Ready Body Workout – Lower Body Routine

Mar 26, 2012 by



Hi, Everyone

I am here to bring you another butt kicking lower body workout. This workout was divided into 4 parts. The part is focused on legs, the second part is focused only on booty, the third part is focused on legs and booty and the last and final part is card and calves. Of course I don’t have to remind you that we are also using our core in every single exercise so make sure you stay tuned after the workout to watch the recap where I go over the proper form as well as beginner variations.

First things firs – Warm-up. Before we begin to train we have to activate our muscles. Did you know that without a proper warm-up our muscle cannot work to their full potential? If you didn’t then you do now :). So make sure you warm-up those muscles, joints and placing a special attention to knees and back. If you hear the cracking noise in your knees, then you should keep warming up.

In this workout I was using my Gymboss Max timer, a pair of dumbbells ( 10 lbs each ), 40 lbs Versa Fit Bag from Power Systems and of course a proper form ;). ( I updated the Proper Form post, so make sure you give that a looksie ).



Workout Explanation

This workout was only 24 minutes long, so make sure you do your additional moderate cardio to get your full 30 min of training. Go for a walk if you like but keep moving.


Part 1 – Legs

Set your timer for 2 intervals. FIrst interval is your rest 15 sec and 2nd interval is 45 seconds your maximum effort, for the total of 6 rounds. There is only one exercise in this part which you will repeat for the total of 6 rounds.

  • Weighted Walking Squats


Part 2 – Booty

Your timer stays the same. This part has has 2 exercises and they are both for your butt. I chose the lighter weight for the first exercise because there is 2 exercises in row for the same muscle group, so the second exercise is bodyweight and it’s exactly what you will need to keep the burn going. You will go through both exercises for the total of 3 rounds.

  • Dumbbell Swing
  • Tippe Toe Bridge ( you will also get a tiny work out of your calves here )


Part 3 – Legs and Booty – Bam!

Your timer stays the same. There is only one exercise and you will switch side for each interval. There will also be 3 rounds per side.

  • Side Lunge & Knee Up


Part 4 – Cardio & Calves

Your timer stays the same. There is only 2 exercises and you will go through each exercise 3 times. Make sure you really pay attention on how I did the first exercise ( watch Workout Recap ).

  • Power Jump Rope Jacks ( not a regular jump rope jack )
  • Weighted Calf Raises


Have Fun!


PS – I will update later with my scores, cause I have to go count them on the video, I find this method a bit more practical then rushing to write them down :).



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