WOW Booty Training ( Full Pyramid Style Workout )

Nov 22, 2013 by

Best Booty Exercises


Greetings My Lovies,

Today I have INCREDIBLE Lower Body Workout focused on Butt ( there are some legs in there as well )! I. This workout is going to be in Full Pyramid Style, last week we’ve done reversed pyramid workout, today the pyramid is going to be full, meaning we will go from low reps to high, then reverse it and go back up. But before we reverse the pyramid we will do 1 bodyweight exercise. The exercises that I’ve chosen are basic, which we always do, but it’s the style in which we will do them that will make a difference in the way we train.


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 workout I was using myGymboss Timer to time each round, 40 lbs Sandbag, 1 dumbbell ( 10 lbs ) and a balance ball. I timed all of my rounds separately.

Between the sets of bag swing, you should take about 15 sec break.

This is how the workout structured:


Round 1 

• 15 Pick-up Squats ( you will pick up the bag from the ground and place it on one shoulder, then drop and switch sides )

• 15 Balance Ball Thrusts

• 2 Sets of 15 Bag Swings

My time: 3:15


Round 2

• 20 Pick-up Squats

• 20 Balance Ball Thrusts

• 3 sets of 15 Bag Swings

My Time: 4:14


Round 3

• 25 Pick-ups Squats

• 25 Balance ball Thrusts

• 4 sets of 15 Bag Swings

My Time: 6:58


Round 4

• 30 Pick-up Squats

• 30 Balance Ball Thrusts

• 5 Sets of 15 Bag Swings

My Time: 8:03


Now you will do 1 bodyweight exercise prior to reversing the workout back up:

  • Jump Lunges – 80 reps


Round 5

• 25 Pick-up Squats

• 25 Balance Ball Thrusts

• 4 Sets of 15 Bag Swings

My Time: 7:33


Round 6 

• 20 Pick-up Squats

• 20 Balance Ball Thrusts ( 10 lbs )

• 3 sets of 15 Bag Swing

My Time: 6:26


Round 7 

• 15 Pick-up Squats

• 15 Balance Ball Thrusts ( 10 lbs )

• 2 Sets of 15 Bag Swing

My Time: 4:04


This is not a short routine as you can see, but I personally love doing longer routines at least once and sometimes twice a week.

Have fun training and have a beautiful weekend!



LovingFit Facebook Page  –  My Personal INSTAGRAM

Lebert Equalizer Total Body Strengthener

Related Posts


Share This