Butt + Legs Workout (Tabatas and Weighted Circuits)


This workout consists of high-intensity bodyweight tabatas and circuits with weights. You’ll alternate between the two: weight circuit, tabata, weight circuit, tabata. A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. For this workout, you’ll do four exercises, cycling through them twice. For the weighted circuit, you do each exercise for 60 seconds and complete all six exercises back to back with no rest.

Weight Circuit
—Curtsy Lunge to Knee Up with Pulse at the Bottom (right)
—Deadlift Combo (right)
—Curtsy Lunge to Knee Up with Pulse at the Bottom (left)
—Deadlift Combo (left)
—Goblet Squat with Pulse at Bottom
—Alternating Reverse Lunges with Pulse at Bottom

—Bear Hops
—2 Squat Hops, 1 Squat Jump
—Jump Lunges
—Squat Jump with Lateral Leg Lift

As with all workouts, make sure to warm up beforehand. I have a warm up on my channel (https://www.youtube.com/watch?v=Ks-lK…) or you can do your own. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right.

Full blog post:

If you like the structure of this workout, check out these using the same format:
—Full Body: https://www.youtube.com/watch?v=Gb2qVHlu02Y&t=103s
—Upper Body & Core: https://www.youtube.com/watch?v=XfwmToaeSAg&t=537s

*links are affiliate*
—Set of medium-heavy dumbbells (I’m using 10-lbs because it’s all I have, but if you’re roughly the same fitness level as me, I’d recommend going in the 15-25 range) – I’m also using a 20-lb kettlebell, but this is totally optional; you can just use one of your dumbbells http://amzn.to/2iyEWy0
—Exercise mat http://shopstyle.it/l/nEBN

*links are affiliate*
—Zella leggings – old but these gray ones are cute, too http://shopstyle.it/l/wgMN
—Nike tank top – old, check out current selection of tanks: http://bit.ly/2nnmvBD
—Nike Metcon DSK Flyknit 2 sneakers http://bit.ly/2D7CCJu

–Blog http://pumpsandiron.com
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Song credit: Pacific Sun by Nicolai Heidlas

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