Booty Burn // At Home Leg and Butt Workout

Booty Burn // At Home Leg and Butt Workout is short but effective lower body add on/finisher from Heather Robertson to burn out your lower body. I used it to finish off Heather’s Total Body HIIT Workout and it did a great job adding the finishing touch to my glutes. This workout is done interval style but there are no rest/recovery periods. You are doing 20 seconds of a full range of motion followed by 10 seconds of a pulsing or isometric variation on the same move. So you are moving non-stop. Just like most of Heather’s workouts it is music only. There is a counter in the bottom right hand corner of screen, counting down your intervals.

Booty Burn // At Home Leg and Butt Workout is 8 minutes; 40 second intro. Equipment: dumbbells. The dumbbell weights listed below are what I used.

  1. Squat for 20 seconds (15# DBs)
  2. Squat Pulse for 10 seconds (hold squat isometrically while pulsing) (15# DBs)
  3. Curtsy Lunge for 20 seconds (15# DBs)
  4. Curtsy Pulse for 10 seconds (hold curtsy lunge isometrically while pulsing) (15# DBs)
  5. Repeat #3 & 4 on other side of body
  6. Sumo Squat for 20 seconds (15# DBs)
  7. Donkey Kick for 20 seconds (with DB held behind knee) (one 5# DB)
  8. Pulse at top of Donkey Kick for 10 seconds (one 5# DB)
  9. Repeat #7 & 8 on other leg
  10. Glute Bridge for 20 seconds (lay on back with knees bent and heels on floor, DB on hips, raise and lower hips) (one 30# DB)
  11. Keep hips raised in glute bridge and hold isometrically for 10 seconds (one 30# DB)
  12. Single Leg Glute Bridge for 20 seconds (raise one leg to ceiling, DB still on hips) (one 30# DB)
  13. Leg Drop for 10 seconds (keep hips raised isometrically and raise and lower one straight leg) (one 30# DB)
  14. Repeat #12 & 13 on other side of body
  15. Lunge for 20 seconds (stationary lunges) (15# DBs)
  16. Lunge Pulse for 10 seconds (15# DBs)
  17. Repeat #15 & 16 on other side of body
  18. In + Out Hops for 20 seconds (squat jacks holding one DB in both hands) (one 15# DB)
  19. Squat Pulse (hold squat isometrically while pulsing) (15# DBs)

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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