Barbbell deadlifts

Butt thigh workout - circuit 2 - Barbell deadlifts

Higher Weight/Lower Rep (8 – 12 reps)

*Caution: This exercise should not be performed if you have lower back problems. If you are a beginner to this move, start with very light weight until you get the motion down. Dumbbells may be used as well instead of the barbell.
Targets: Glutes, Hamstrings, Lower Back

1.    Grasp the loaded barbell with an overhand grip. You should have a slight bend in your knees and your feet should be about shoulder-width apart. Your torso should be straight.
2.    Keeping your knees in place, lower the barbell to the top of your feet by bending at the hips and keeping your back straight. Continue the motion until you feel a stretch in your hamstrings.
3.    Start bringing your torso back up straight again by extending your hips until you are at the starting position. Focus on the inhale on the way down and exhale on the way up.
4.    Repeat for instructed repetitions.

Donkey kicks with weight

Butt thigh workout - circuit 2 - donkey kicks with weight

Lower Weight/Higher Rep
(16 – 20 reps)
Targets: Glutes, Hamstrings, Quads

1.    Starting on all fours, place a dumbbell in the crease of your right knee.
2.    Keeping your knee at a 90-degree angle and your foot flexed, lead with your heel and push it towards the ceiling. You should feel your glutes engage. Do not move your torso. The motion should be all in your hip joint.
3.    Return to starting position leading with your knee.
4.    Repeat for instructed reps and then switch legs.
Bonus: For an extra booty burn at the end of the instructed reps, hold your leg up at step two for 15 seconds and then pulse for 15 seconds.

Box jumps

Butt thigh workout - circuit 2 - box jumps

Plyometric Move (15 – 20 reps)
*Make sure you have a steady platform that is a height that feels comfortable for you.
Targets: Glutes, Quadriceps, Hamstrings, Calves, Adductors, Abductors

1.    Stand at the platform about a foot away. Feet should be shoulder-width apart.
2.    Do a small motion squat to prepare for jumping and swing your arms behind you.
3.    Jump out of the squat position as high as you can to land on top of the platform, swinging your arms forward and up. You should be extending through your hips, knees and ankles. Focus on a soft landing with knees bent.
4.    Once landed, stand straight up and either jump back down or step down.
5.    Repeat for instructed reps.