The Firm: Tight Buns & Killer Legs

Tight Buns & Killer Legs is one of the Firm‘s pink workouts. It is not part of the original CardioWeight system but since it uses the CardioWeights it must have been an add on (I don’t remember; the Firm used to be an autobuy for me). It is led by Trainer Kelsie Daniels.

This is an excellent and fun lower body strength workout. I love Kelsie and she created a very effective little workout. So far, all of The Firm’s lower body workouts that I’ve done are winners but this one might be my favorite. I love the short cardio bursts at the end of every circuit. I do have to include the disclaimer that I have yet to find a lower body workout that works me as well as any of Cathe‘s lower body workouts, but The Firm’s lower body workouts still do a very good job. Of course, Cathe’s workouts are all advanced and the majority of The Firm’s workouts are intermediate. But that is where I am right now–intermediate level. One day I will be back to doing my Cathe workouts, but The Firm is keeping me fit in the interim.

Tight Buns & Killer Legs is 31:30 minutes long; 45 second intro, 6 minute warm up and 2:30 minute stretch. Equipment: dumbbells. Kelsie and crew were using CardioWeights so they were not lifting very heavy. I used 15 pound dumbbells for everything in this workout. The Cardio Bursts do not use dumbbells. There is a beginner modifier.

Circuit 1:

  1. 4 count curtsy lunges; add knee lift at top of lunge; add front leg extension after knee lift
  2. Single leg squats (one toe on the ground); changes to 4 count squats; add knee lift at top of squat
  3. Cardio Burst: In stationary lunge, pulse 3x, stand w/ knee raised and hold then do high knee run; lunge changes to reverse lunge + curtsy lunge + reverse lunge (just moving back toe to change what kind of lunge) (the remainder of exercise is the same)
  4. Repeat 1-3 on other leg

Circuit 2:

  1. 4 count stationary side lunge; add side leg raise; add another side leg raise (so 2 side leg raises after 4 count side lunge)
  2. Bring toe of leg just worked to other foot and rotate the knee in and out once then w/ hip rotated out, lift leg behind you; just lift and lower leg behind you
  3. Cardio Burst: Hamstring curls; changes to single-single-double pattern; add a hop (Kelsie calls it a hopscotch)
  4. Repeat 1-3 on other leg

Circuit 3:

  1. Single leg deadlift; hold at bottom of deadlift, do a back kick then stand; changes to extending one leg behind you after deadlift and doing two straight leg lifts then stand
  2. Short forward lunge; changes to 4 count short forward lunges; add glute lift
  3. Cardio Burst: Plank walk outs (walk out to plank, hold in plank while walking feet out wide then narrow); changes to squat thrusts w/ plank jacks (squat, jump feet out to plank, do 2 plank jacks, jump feet in and stand)
  4. Repeat 1-4 on other leg

Circuit 4:

  1.  4 count wide plie squat; add standing after 4 count squat and keeping outside leg extended straight, foot flexed and not touching ground; add raising and lowering extended leg 2x, bringing heel to stationary foot each time
  2. Cardio Burst: Side kick + plie squat
  3. Jump rope w/ figure 8 arms
  4. Repeat 1-3 on other leg

1 minute cool down consisting of squats, plie squats and lunges (no dumbbells)

Circuit 5: (no dumbbells)

  1. Lay on back, knees bent and feet on floor, lift hips in 4 count bridge; raise one knee and continue bridge move; add extending and bending leg

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