Thighs & Booty Bootcamp

Thighs & Booty Bootcamp is another tough and excellent lower body workout from Heather Robertson. I haven’t been doing as many of Heather’s workouts recently as I’d like to but I plan to make up for that in the next week or so. Today was lower body and her Thighs & Booty Bootcamp burned my lower body out very nicely. Even the warm up is working your lower body. You start using a booty band/resistance loop to warm up your lower body, then you get some heavy dumbbells for the main event–the strength work. The workout ends with a 5 minute cardio blast to burn some calories and fat off the muscles Heather is helping you to build. The workout ends with a thorough and relaxing stretch. Another winner!

This workout is set up interval style with 3 circuits. As usual, it is all music–no talking, and the music is great. There is a counter in the bottom right hand corner of the screen, counting down the intervals and recoveries. Heather previews the next exercise during the recoveries.

Thighs & Booty Bootcamp is 30:02 minutes; 5 minute warm up (or glute activation), 15 minutes of weighted strength work, 5 minutes of cardio and 3:30 minute stretch. Equipment: resistance loop/booty band and dumbbells. The workout starts with the fitness loop around your thighs. The weights listed below are what I used.

Glute Activation: (5 minutes) (30 seconds of work followed by 10 seconds of rest)

  1. Squat
  2. Donkey kick (on hands and knees, raise one bent leg behind you and press sole of foot up to ceiling)
  3. Repeat #2 on other leg
  4. Abductor pulse (lay on back, legs raised to ceiling, open legs wide in a V and press pulse legs open against loop)
  5. Single leg glute bridge (lay on back, one leg bent with foot on floor, other leg is raised to ceiling, raise hips isometrically and pulse them upward)
  6. Repeat #5 on other leg
  7. Abductor bridge (still on back, knees bent and both feet on floor, raise hips, open legs out against loop, close legs and lower hips)
  8. Glute bridge pulse (same position as #7, keep hips raised isometrically, open legs and pulse them out against loop)

30 second recovery

Weighted Lower Body: (15 minutes) (40 seconds of work followed by 20 seconds of rest)

  1. Goblet squat (one 35# DB)
  2. Repeat #1 two more times
  3. Stiff leg deadlift (30# DBs)
  4. Repeat #3 two more times
  5. Wide leg sumo squat (one 35# DB)
  6. Repeat #5 two more times
  7. Glute bridge (lay on back, knees bent and heels on floor place one heavy DB on hips, raise and lower hips (one 30# DB)
  8. Repeat #7 two more times
  9. Alternating reverse lunges holding one DB goblet style (one 25# DB)
  10. Repeat #9 two more times

30 second recovery

Cardio: (5 minutes) (40 seconds of work followed by 20 seconds of rest)

  1. High knee run
  2. Power jacks (wide squat jacks)
  3. Butt kick run
  4. Frog hops (wide squat, touching the floor with both hands then jump, reaching arms overhead)
  5. Stand up and hop (start in squat, step legs back until you are kneeling on both knees (do not use hands), return to squat and jump)

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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