LOWER BODY/ARMS CIRCUITS

WARM UP
30 seconds of each

High knee steps / Torso rotations / Windmills / Butt kickers / Side to side lunge stretches / Arm
circles / Boxer shuffle

CIRCUIT 1 CIRCUIT 2
Narrow/normal/wide squats x15 Single leg deadlifts x30
Clean & press x10 Lateral arm raises x10
Side lunge leg taps x30 Cross jackknife reaches x20
Narrow/normal/wide squats x15 Single leg deadlifts x30
Clean & press x10 Lateral arm raises x10
Side lunge leg taps x30 Cross jackknife reaches x20
CIRCUIT 3 CIRCUIT 4
Pistol squats w/weight x12 Sumo squats w/upward row x15
Bridge lifts w/bar x30 Curtsy lunge w/tricep kickback x15
High knees x24 Speed squats x15
Pistol squats w/weight x12 Sumo squats w/upward row x15
Bridge lifts w/weight x30 Curtsy lunge w/tricep kickback x15
High knees x24 Speed squats x15
CIRCUIT 5 CIRCUIT 6
Split lunges w/bar x20 Split shuffle front kick x30
Spiderman pushups x10 Donkey kicks & pulses x20/20
Reverse crunch x20 Inner thigh raises x15
Split lunges w/bar x20 Split shuffle front kick x30
Spiderman pushups x10 Donkey kicks & pulses x20/20
Reverse crunch x20 Inner thigh raises x15
CIRCUIT 7 CIRCUIT 8
Calf raises & pulses, 3x10/10 Frog leg crunches x20
Side to side bench leaps x30 Glute raises x15
Burpee to squat hold x15 Forward jump & 2 jacks x15
Calf raises & pulses, 3x10/10 Frog leg crunches x20
Side to side bench leaps x30 Glute raises x15
Burpee to squat hold x15 Forward jump & 2 jacks x15
CIRCUIT 9 CIRCUIT 10
Squat jumps x20 Squat to lunge alternate x10
Deadlifts w/inward toes x20 Wide scissor legs x25
Divebomber pushup x10 Clamshells x25
Squat jumps x20 Squat to lunge alternate x10
Deadlifts w/inward toes x20 Wide scissor legs x25
Divebomber pushup x10 Clamshells x25
CIRCUIT 11 CIRCUIT 12
Tuck jumps x10 Bench straddle jumps x15
Mountain climbers x20 Ski squat to reverse fly glute kickback
Goblet squat x20 Plank rows x20
Tuck jumps x10 Bench straddle jumps x15
Mountain climbers x20 Ski squat to reverse fly glute kickback
Goblet squat x20 Plank rows x20

Walking lunges (w) x20 Bridges (w) x20

Curtsy lunges (w) x20 Ski to normal squat (w) x20
Squat w/weight raise x15 Straight leg rainbows x20
Bench taps x60 seconds Jumping lunges x60 seconds
Lunge bench jumps x20 Lunge chops (w) x20
Donkey kicks x20 Squat to overhead press (w) x20
Side lunges (w) x20 Kettlebell swing x20
Burpees x60 seconds Skaters x60 seconds
Standing thigh raises x20 Bridge walks x20
Good mornings (w) x20 Deadlifts (w) x20
Split lunges (w) x20 Crab kicks alt. hand to foot x20
Split shuffle x60 seconds Squat jumps over bench x20
Kneeling hamstring curl x20 Single leg drops x20
Sumo squat (w) x20 Lunge kicks x20
Lying down inner thigh raise x20 Swimmer glute squeezes x20
Mountain climbers x60 seconds Tuck jumps x60 seconds

Lower Body & Arms

Lower body (2 rounds) Arms (2 rounds)

* Curtsy squat w/jump x20 * Windmill to tricep x10
* Alternate lunge w/twist x20 * Wide pushup x10
* Bent over leg raise x20 * Band crossover curl x10
* Bridge w/weight x20 * Uppercuts x10
* Squat double pulses x20 * Ventral raise x10
Cardio Intervals (60s ea) Cardio Interval (60s ea)
* Side to side burpees * Plank jacks w/booty band
* Pick up squat jumps * Ski to normal squat
* Lunge jump reachovers * Kettlebell swing heel tap
Lower body (2 rounds) Arms (2 rounds)
* Split squat w/weight x20 * Squat curls x10
* Side lunge w/weight x20 * Plank row x10 per side
* Donkey kicks x20 * Tricep dips x10
* Deadlifts x20 * Scarecrows x10
* Thigh raises x20 * Reverse fly x10

Lower body (2 rounds) Arms (2 rounds)

* Jump squats x20 * Bicep curls x10
* Double lunges x20 * Tricep kickbacks x10
* Side lunges w/knee x20 * Lateral raises x10
* Donkey kicks x20 * Bent over rows x10
* Calf raises x20 * Upright rows x10
* Sumo squats w/band x20 * Windmills x10
Cardio Intervals (45secs ea) Cardio Interval (45secs ea)
* Squat side lunge hops * Bench squat side hops
* Mountain climbers * Side to side taps (thigh)
* In-and-out knee hops * Decline leg pushup w/knee
Lower body (2 rounds) Arms (2 rounds)
* Lunge w/leg raise x20 * Reverse fly w/band x10
* Booty band squat walk x20 * Walk downs w/pushup x10
* Good mornings x15 * Clean and press x10
* Squat burpee slow x15 * Tricep kickback straight x10
* Overhead lunge x20 * Hammer curls x10
* Inner thigh raise x20 * Alternating punches x10ea

Squat jacks w/weight x8 3 sets - Calf raise with pulses x10

Reverse fly on single leg x10 per side Pushup w-band across shoulders x8
Bench leap squats x8 Booty band kickbacks x15 per side
Alternating plank rows x16 Bench step w/overhead press x8 per side
Booty band knee strikes x8 per side Pop squats x16
Side lunges w-weight bar x8 per side Tricep kickbacks x8

Bench chest press x16 Machine-donkey kickbacks x8 per side

Lunge w-knee x8 per side Bicep curl to overhead press x8
Bridge w/weight x16 Sumo squat w/weight x8
Fire hydrants x8 per side Elevated pike pushups x8
Upright row x8 Step machine – 3 minutes
Ski-normal squats w/booty band x16 Cycling machine – 3 minutes

LOWER BODY & BACK/SHOULDERS

Tricep drop w/hamstring curl x20 per side
Lying down; wide legs & scissor (squeeze) x25
Side towel lunges x25
Upright row with bar x15
Deadlifts w/15kg bar x40
Split lunges w/weights x15 per side
Side lunge w/band pull-apart x15 per side
Standing donkey kicks x15 per side
Jumping lunges x30
Overhead presses x25

Alternating plank rows x30

Fire hydrant kick out x10 per side
Deadlifts w/15kg bar x40
3kg rows x10, 2kg rows x10, 1.5kg rows x10
Jump forward and back off high bench x15
Side knee repeater with weight x20 per side
Clean & press with squat w/15kg bar x5
Booty band side squat then leg lift x20 per side
Clamshells with booty band x30 per side
Reverse fly x30

Calf raises, 10 w/10 pulses x3 sets

Pole spin pull ups x10
Side lunges with chest fly x15 per side
Curtsy lunge into lateral leg lift & chest press x10 per side
Superman swimmers x60 seconds
Towel lunges x10 per side
Jump squats x30
Lunge weight to foot then turn w/leg raise x25 per side
Booty band kickbacks x20 per side

Side weight raise with rotation up to overhead press x10

Statue liberty squat to overhead press jump x15 per side
Reverse squats x15
Side to side pushup walks x20
Bridge with leg raised x20 per side
Pistol squats off bench x10 per side
Lying down chest fly with heavy weight x20
Wall sit x45 seconds
Bent over glute kickbacks x20 per side
3 sets of wide chest presses on bench x12

Wide sumo squats x25

Pole spin pull ups x10
Lying down inner thigh lifts (bottom leg) x25 per leg
Plank w/alternating leg raise x10 per side
3 sets of wide chest presses on bench x12
Towel mountain climbers x50
Side towel lunge to curtsy lunge x10 per side
Alternating plank rows x30
Clock lunges (front, side, back, curtsy) x5 per side

Squat with forward kick x20 per side

Jump straddle on/off high bench x20
Deadlifts w/15kg bar x40
Jumping lunges x30
Sumo squat with Kettlebell lift x20
3kg rows x10, 2kg rows x10, 1.5kg rows x10
Donkey kicks w/straight leg x30 per side
Squat with weight bar x40
Superman swimmers w/weights x60 seconds
Inner thigh lifts & pulses & circles x10ea per side
Bridge w/weight bar on lap x30

Wide/normal/narrow squats w/weight bar x10 of each

Calf raises, 10 w/10 pulses x3 sets
Reverse fly with single leg squat x10 per side
Booty band kickbacks x20 per side
Booty band repeater jumps x10 per side
Alternating plank rows x30
Jump squats (touch ground) x30
Side lunges w/weight bar x15 per side
Pushup w/band across shoulders x15
Clamshells w/booty band & pulses x20 ea per side
Forward & backward lunges x20 per side

Standing lateral leg lifts with overhead press x30 per side
Side to side pushup walks x20
Forward lunge with side twist w/weight x 15 per side
Booty band side squat then leg lift x20 per side
Donkey kicks side to side straight leg x15 per leg
High knee run x60 seconds
Straddle jumps on and off bench x30
Squat with alternating overhead press x30
Standing leg forward kick (slow) x20 per leg

Butt kicks x40

Squat with weight bar x30
Sets of 3 rows with 15kg bar x15
Basic bridge x30
Donkey kicks x30 per side
Pushups with feet on step/bench x20
Sitting upright, crunch knees in together x60 seconds
Jump squats (touch ground) x8
Band pull-apart with wide squat x30
Sumo squat with weight x20
Backward lunges x20 per side
Inward row to wide row, 8 x4/4 x4/2 x4
Standing donkey kicks w/booty band x15 per side
In and out jacks w/booty band x60 seconds

Side lunge lateral back presses x12 per side

Side plank with top leg taps x10 per side
Reverse squats x15
Side lunge w/knee and overhead press weight x15 per side
Single leg jumps on step x15 per side
Mountain climbers w/cross knee x60
Chest fly on ground w/leg raise x20

Squat with front scoop press x15

Lying down chest press/fly/skullcrusher x10
Forward/back crane lunges x20
Pushups x25
Upward dog w/ankle reach, hold x30sec per side
Outer thigh raise, 3 sets of slow/normal/pulse, 8xea per side
Lunge lunge squat x12
Deadlifts w/15kg bar x40
Alternating bird dog supermans x30

1ST CIRCUIT

Pistol squats with weight

Alternating overhead presses w/heavy weights
Pivoting curtsy lunges
Sumo squat with band pull-aparts
Squat with alternate lunges, repeat
Dumbbell punches
Lunge on bench into leg raise
Clean & press into 2x rows
Bridge lifts with barbell on lap
REPEAT - 3 sets of 12

2ND CIRCUIT
Lunge chops
In rows & outward rows, 6x4,4x4,2x4
Single leg Deadlifts w/raise
Side lunge with deltoid press back
Speed squats
Front/side shoulder raises
Side lunge with leg raise tap
Squat w/kettlebell snatch & raise
Bicycle crunches
REPEAT - 3 sets of 12

CIRCUIT 3
Quad lifts on edge of weights bench
Glute raises on elbows, straight leg w/band
Frog lifts on edge of weights bench
Chest presses on bench
Alternate side planks with bottom leg kick
Sumo squats with upward rows
Wall sit [45 seconds] with 5kg plate
Standing twists w/plate, turn & knee up
Split squats with barbell
REPEAT - 3 sets of 12

BUTT/LEGS/THIGHS

60 seconds butt kicks 75 x jumping jacks

50 x squats with weights, raise knee 30 x squats with weight, lift knee
60 seconds lunge with running arms, right leg 30 x tuck jumps
forward 20 x front and back kicks per leg
40 x deadlifts with 13kg bar 40 x dumbbell swings
30 x sumo squats 15 x burpees with jump
60 seconds lunge with running arms, left leg 20 x turn and jumps
forward 30 x squats with 13kg bar
50 x basic bridge 60 seconds high knee run
40 x crossover lunges 20 x jumping lunges
60 seconds double jump rope 25 x clamshells with booty band PER SIDE
20 x front and back kicks on per leg 15 x fire hydrants with kick out PER SIDE
20 x triple squat burpees 20 x repeater knees PER SIDE
60 seconds butt kicks 10 x dumbbell swings
20 x prisoners with weights above head 20 x squat with forward leg kick PER SIDE
60 seconds double jump rope with weights 60 seconds high knee run
30 x curtsy lunges 15 x slide up front kicks PER SIDE
20 x turn and jumps 60 seconds side to side leg flicks
30 x statue liberty single leg squats w/jump 15 x lunges onto step with glute raise PER SIDE
60 seconds wide ski jumps 3 x sets of 8 thigh raises, slow/normal/pulse
15 x split lunges PER SIDE 30 x star jumps
60 seconds fast feet 20 x bent over knee in/glute leg raise PER SIDE
30 x squats with weight above head 60 x jumping jacks with arms up/front cross
3 x sets of 8 thigh raises, slow/normal/pulse 3 x sets of 10 calf raises & 10 pulses w/weight
60 seconds jump and reach 60 seconds side to side 1,2,3 knee lift

CARDIO HIIT – SATURDAY 10 reps, 2 sets

Warm Up - 20s each 20s on, 10s off – 3 sets Basic squats
Boxer shuffles Squat pops Toe touch crunches
Arm swings Power curtsy Pushups
Torso twist knees Round of applause Reverse lunges
Walk out planks Squat hold burpees Reclined crunch
Squat windmill arms Broad jump & jacks Tricep dips
High knee hold Side hop touchdown Calf raises
Skaters Burpee split jump Russian twists
Butt kickers D/dog lift to knee tuck S2S plank row

LEGS & ABS, TABATA WORKOUT

40s on, 20s off x 2 sets

Ski squat leg lift jumps

Single leg jackknife

Hamstring pull & side knee tuck

Basic crunch pulse

Squat lunge combo

Bicycle crunch

Broad jump & 2 squats

Heel taps, knees down
Up n over side lunge
Standing oblique crunch

LEGS & CHEST/BACK

16 reps, 2 sets o f each group
Group 1 Group 2
Chest press Squat to front kick
Pistol squats (w) Chest fly
Clean & press Bridges (w)
Kneeling rainbows (w) Plank punches
Reverse fly Deadlift
Bench straddles – 40s Pushup walks – 40s
Group 3 Group 4
Pullover (w) Lunge & knee off bench
Plank bird-dogs Walkdown pushup taps
Wheel roll-outs Sumo to side lunge
Squat to calf raise Dips
Bent-over row Leg drop & wide split
M/climbers – 40s Burpee split shuffle – 40s
Burnout
50s per exercise, 15s break between
Backwards roll to jump plank & pushup
Squat pops
D/dog to upward dog
Switch lunge touchdown

LEGS & CHEST/BACK

Sumo squats (w) Chest press
Back/forward lunges Narrow rows
Donkey kicks Chest fly
Lunge jumps w/pulse Reverse fly
Bridges (w) Pushup w/lat pull
Jump squats Pullover
Lunge & knee bench Tricep dips
Rocket squats Wide rows
Side lunges Bicep curls
Ski squats (w) Pec decks
Split lunges (w) Plank rows
Kneeling rainbows Wide pushups
2 sets 2 exercises per set
1st round – 10 reps Repeat each set
2nd round – 14 reps 10 reps

WARM UP
12 reps each, 2 rounds 12 reps each, 2 rounds
Basic squats (w) Lunge pulse & knee (w)
S2S pushups Bicep curls
Split lunges (w) Curtsy lunge jumps
Reverse fly Tricep dips
Bridges (w) Single leg deadlifts
Burpees (45secs) Squat jacks (45secs)
Burnout Lower Body Burnout Arms
(30 secs each) (30 secs each)
Split jump w/down touch Plank jacks
D/dog kick to knee Crab kicks alt. hand to foot
Bench squat jumps Mountain climbers
12 reps each, 2 rounds 12 reps, 2 rounds
Deadlift (w) Fire hydrant kicks
Chest press Alt. plank rows
Bridge, single leg Curtsy lunges (w)
Tricep kickback Bicep curl to o/head press
Low S2S squats Ski squats (w)
Mountain jumps (45secs) High knee hold (45secs)
COOL DOWN

LOWER BODY & CHEST/BACK

12 reps - 2 sets
Heavy squats (w) Windmill presses
Pec dec & squeeze Lunge pulse & knee (w)
Bridges w/single leg (w) Chest press
Roundabout pushups Squat & side leg raise (w)
Side lunge (w) Crab kicks
Inner thigh raises (w) Tricep dips single leg
Basic pushup Donkey kicks & pulses (w)
Split lunges (w) Chest fly
Reverse fly Sumo squats (w)
Single leg deadlifts Pullover & press down

Chest & Back

10 reps x 3 sets
Seated RB rows Seated dips
Gear change pushups Rotator pec decs
Chest press Chest fly
Reverse fly Clean & press
Lat pull downs (rear) Plank rows & star
Legs
14 reps x 3 sets
Sumo squats Bench lunge & knee
Side lunge & raise Bench squat jumps
Donkey kicks Donkey kicks straight
Curtsy lunges Deadlifts
Bridges (w) Inner/outer thigh raises

LEGS ABS
20 squats & overhead press 20 knees up heel taps
20 ski squats & 2 side leg lifts 20 bicycle leg drops
20 bench jump squats 20 jacknife to crunch
40 reverse lunges & twist 40 cross crawl
20 calf raise to deadlift 20 plank in-and-outs
20 sumo squats (benches) 20 oblique hip drop L
20 sumo jump squats 20 oblique hip drop R
Repeat Repeat
20 lunge off bench & knee 20 russian twists
20 downward dog leg raises 20 back bow stars
20 kneeling hamstring curl 20 frog leg crunches
40 bridges 40 toe touch crunches
20 inner thigh lifts 20 reverse crunches
20 outer thigh lifts 20 standing oblique L
20 donkey kicks & 30 pulse 20 standing oblique R
Repeat Repeat

WARM UP: Simple squats / Forward lunges / Torso twists with knee /High knee hold jumps / Side lunges / Standing
toe touch
40s on, 10s off – REPEAT EACH GROUP
Group 1 Group 2 Group 3 Group 4
Single leg bridges (w) Calf raises (w) D/dog lift to lunge, LS Oblique leg lifts, LS
Russian twist (w) Jackknife crunch (w) Toe touch crunch (w) Side lunges
Power curtsy Side plank reach-under D/dog lift to lunge, RS Oblique leg lifts, RS
Ab roll-outs Deadlifts (w) Reverse crunch Sumo squats (w)
Good mornings (w) Bicycle crunches Squat to calf raise (w) Plank walks
Bench taps & plank jack Squat burpees Lunge switch taps 6 High knees & 2 lunges
Group 5 Group 6 Burnout
Donkey kicks & pulses Heel taps, knees up 30s per exercise
Back bow swimmers Basic bridge (w) Backwards roll to jump plank & pushup
Backward lunge w/twist (w) Plank knee touch-downs Side leg lift to back leg lift, swap at 15s
Genie crunches Split lunges (w) Side to side plank w/reach under
Ski squats (w) Scissors & toe tap Ski to sumo squat jumps
Burpee & bench jump Round applause & jump Alternating jackknife toe touches

Legs Chest/Back Abs

Squat 3/2/1 (slow) Chest press Heel taps (knees up)
Reverse lunge & knee Seated wide row w/RB Jackknife crunches
Lunge plyo jumps Reverse fly Plank in-and-outs
Sumo squats & calf raise Chest fly Toe touch crunches
 Single leg deadlifts Pushups Side oblique left
Kneeling rainbows Pullover Side oblique right
Ski squat & side leg lifts Tricep dips Spiderman planks
Bridge w/single leg raise Clean & press w/bar Bicycle crunches
3 sets 3 sets 3 sets
1st round – 14 reps 1st round – 12 reps 1st round – 14 reps
2nd round – 12 reps 2nd round – 10 reps 2nd round – 12 reps
3rd round – 10 reps 3rd round – 8 reps 3rd round – 10 reps

1. Lunge jumps
2. Lateral one-legged hops
3. Box jumps
4. Squat jumps
5. Donkey kicks
6. Step ups
7. Single leg deadlift
8. Forward leaning lunges
9. Single leg bridges
10. Side lunges
11. Toe taps
12. Sumo deadlifts
13. Pistol squats
14. Weighted bridges
15. Split lunges
16. Walking bridges
17. Bench reverse lunges
18. Wide squats
19. Normal squats
20. Kneeling straight leg raises

Lower Butt Burn Workout 1

50s/10s
10 minutes
Slow squats
Curtsy lunges
Ski squats
Long lunges
Sumo squats
Deadlifts
Calf raises
Single leg bridge (L)
Single leg bridge (R)
Ski to sumo squat jumps

Raw Booty Workout

45 seconds/15 seconds
12 minutes
S2S low squats
Reverse lunge & leg lift
Slow squats 3/2/1
D/dog leg lift & knee (right)
 D/dog leg lift & knee (left)
Ski squat & side raise
Sumo squats
Donkey kick (right) & 20s pulse
Donkey kick (left) & 20s pulse
Kneeling hamstring curl (right)
Kneeling hamstring curl (left)
Calf raises

Best Lower Body Workout

10 reps each/2 rounds
25 minutes
Ski squats
Inner thigh raises (standing)
Deadlift
Jump squats
Reverse lunge (per side)
Normal squat
Step ups w/knee (per side)
Step ups, alt. side (w)
Bridge (w)
Donkey kicks, alt. sides

Lower Butt Burn Workout 2

50s active/10s rest
15 minutes
Slow squats 3,2,1
Curtsy lunges
Ski squat & side leg raise
Plank & leg raise pulse (L)
Plank & leg raise pulse (R)
Box jump squats
Split lunges
Sumo squats
Deadlifts
Calf raises
Bridge weighted
Ski to sumo squat jumps
Donkey kick leg raise (L)
Donkey kick leg raise (R)
Squat pulses