Legs & Booty Workout // No Equipment

Legs & Booty Workout // No Equipment is a burnout workout! Heather Robertson fries your lower body without anything but a mat. Some parts of the workout were more painful than others, but the end result was the same–fried glutes and legs! This workout is made up of 3 circuits. Each exercise in the circuits is done for 30 seconds with no rest/recoveries–just one exercise after the other. You do get a much needed 30 second rest between circuits. There is a timer in the lower right hand side of the screen, counting down each 30 second interval. When there is about 5 seconds left a video appears in the upper right hand corner of the screen, previewing the next exercise.

Circuit 2 is the worst offender for burnout. You do every exercise on one leg before repeating them all on the other leg. Not only is the working leg screaming for mercy by the end, but it feels like it is still working to hold you up while you are working the other leg! This is an excellent body weight lower body workout. And there are no repeated exercises (unless you are repeating an exercise on the other side of the body), which keeps things interesting. It’s not a big calorie burner but mat work never is. Heather gives you a long and welcome stretch at the end. And if this is actually too easy for you–add ankle weights and/or a booty band.

Legs & Booty Workout // No Equipment is 31:09 minutes; 3 minute warm up and 5 minute stretch. No equipment necessary except a fitness mat.

Circuit 1:

  1. Reverse lunge
  2. Lunge pulse (hold at bottom of lunge and pulse)
  3. Repeat #1 & 2 on other leg
  4. Squat
  5. Squat hold (hold at bottom of squat for entire 30 seconds)
  6. Squat jump
  7. Glute bridge (lay on back on mat, knees bent and feet on floor near glutes, raise and lower hips/glutes)
  8. Single leg bridge (continue #7, but raise one leg)
  9. Repeat #8 on other leg
  10. Leg drop (keep hips elevated in bridge, extend one leg straight, raise and lower straight leg)
  11. Repeat #10 on other leg
  12. Glute march (same position as #7, raise and lower hips, raising one bent leg each time hips raise, alternate legs)
  13. Bridge pulses (keep hips elevated isometrically in bridge and pulse hips up)

30 second rest

Circuit 2:

  1. Rear lift (on all 4s on mat, extend one leg straight behind you, raise and lower straight leg)
  2. Rear pulse (lower to elbows, leg is still extended straight behind you, pulse leg up at top of lift)
  3. Donkey kick (on all 4s again, raise and lower one bent leg, pushing sole of foot up to ceiling)
  4. Hamstring curl (lower to elbows again, keep leg raised from #3, bend and straighten leg)
  5. Hydrant (still on all 4s, raise and lower bent leg out to side of body)
  6. Hydrant pulse (keep leg raised isometrically at top of hydrant and pulse leg up)
  7. Rainbow kick (still on all 4s, leg is extended straight behind you, keep leg straight and tap toe out to side of body, raise leg in an arc (like a rainbow) over to other side of body and tap foot to floor outside of other leg)
  8. Repeat #1-7 on other leg

30 second rest

Circuit 3:

  1. Sumo squat
  2. Sumo hold (hold at bottom of squat)
  3. Sumo & lunge (one sumo squat, pivot to one side and do one lunge, pivot back to front and do one sumo squat, pivot to other side and do one lunge)
  4. Side lunge
  5. Repeat #4 on other leg
  6. Shift lunge (alternating stationary side lunges, remain low even when changing sides)
  7. Side lunge hops (alternating side lunges with a hop/shuffle when changing sides)
  8. Single leg deadlift (raise one leg straight behind you when hinging forward while also reaching one arm to tap the floor, keeping spine straight)
  9. Squat & curtsy lunge (alternate one squat w/ one curtsy/cross-back lunge)
  10. Curtsy pulses (hold curtsy lunge isometrically while pulsing at bottom of lunge)
  11. Repeat #8-10 on other side of body
  12. Scissor squats (4 scissor runs then jump out into squat)

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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