Ready to tone and sculpt your legs and butt? You’re going to love today’s workout – I was sore for days after this one! With lots of fun options for you, this one will give you an awesome burn while working out at home.
The muscles in your lower body, especially your glutes, play an important role in stabilizing your pelvis, keeping your hips mobile and your knees aligned.
Your legs and glutes help to power you through your workouts as well as movements in your every day life such as standing, walking and maintaining good posture (1).
And if you’re sitting more than usual right now, showing them some extra love is a great idea to combat any stiffness or back pain (2)!
You can do today’s workout without any equipment, but for an extra challenge here’s what I’m using and some options for you:
- weighted objects: i.e. water bottles, water jugs, dumbbells; ankle weights and mini band totally optional
- elevated surface: one at knee height – maybe the side of your couch or an. ottoman; one lower- use folded beach towels, a kitchen stool, or a stair.
Join me to #stopdropandbettyrock!
Great job with today’s workout! Let’s get you a workout plan so you have a balanced, complete sequence that will strengthen your entire body! Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!
Legs and Booty Super SculptClick to expand and see all workout move descriptions.
Equipment: Weighted objects (water bottles, dumbbells, etc); optional ankle weights and mini band.
Format: Perform each movement for the prescribed time/repetitions and repeat for 3 rounds, resting as needed.
Move 1: High Knee Runners (0:30-1:00)
- Begin in a standing position with your core engaged and chest upright.
- One at a time, run your knees up toward your chest in a fast running motion.
- MOD: Slow this move down to a low impact march in place.
Move 2: Goblet Squats (8-12)
- Stand with your feet slightly wider than hip distance apart; core engaged.
- Hold a single weighted object in both hands by one end.
- Send your hips back coming into a squat. Bring your belly button in and up to engage your core, keeping your chest up tall (don’t bend forward) weight back in your heels, and knees tracking in line with your toes.
- Drive through your heels and power through your posterior chain to come back to a standing position, squeezing your glutes at the top.
- MOD: Squat down to a knee-height surface (chair, ottoman, bench, etc). Only squat as far down as you can maintain an upright torso. Until you feel solid n your form, perform this without weight.
Move 3: Lateral Step Up to High Knee (8-12 each side)
- Begin standing beside step or box with your core engaged. Hold weights on your shoulders, keeping your shoulders engaged back and down.
- Step up to the left, keeping your weight back in your left heel and your chest upright.
- As you come to standing, drive your right knee up to your elbow for a side crunch.
- With control, step your right foot back down and send your hips back into a squat. Your left foot will remain on the step. Keep your chest up and engage your core as you squat it back, keeping the weight back in your heels.
- Drive back up to standing and complete all reps on your right side before repeating on the left.
- MOD: Start out with no weight. Hold onto the wall or a chair back as you step up and only bring the side knee crunch in when you feel like you have good balance.
Move 1: Split Squat Jump (0:30-0:45)
- Begin in a forward lunge position, knees bent, chest upright and core engaged, with your front knee parallel with your front foot, feet lined up with each other and your weight back in your front heel.
- Jump up and switch your front and back legs, landing lightly with your weight balanced in your front heel. Remain light through the toes and keep your chest up.
- MOD: Perform alternating forward lunges to make this low impact. Hold onto the wall or back of a chair for balance. Feel free to hold weighted objects to make the low impact move more challenging.
Move 2: Elevated Bridge Lift with Leg Raise (8-12 each side)
- Begin with your back on the mat, knees bent and heels down on an elevated surface, ideally one that’s at knee height.
- Find “blueberry spine” – notice the natural curve in your lower back, and imagine you put a big blueberry right at the highest point of the curve. Using your core strength, flatten your back onto the blueberry without totally squashing it. Feel your core turn on.
- Maintaining this position, lift your left foot off of your box and press down through your right heel to lift up into a single leg bridge. Bring your left leg in toward your face and then return it to the start position, lowering your hips down at the same time.
- Reset blueberry spine and repeat until you complete your reps, then move on to the other side.
- MOD: Keep both feet on the floor rather than elevating them and perform this single leg bridge from the floor.
Move 3: Sumo Squat Calf Raise Series (0:45-1:00)
- Begin standing with your feet out wider than hip distance, weight back in your heels and core engaged. Hold (optional) weighted objects at your shoulders.
- Send your hips back, keeping your core engaged and chest up. Follow the video cues for the heel lifts.
Amazing job – you rocked that! Check in and let me know how you did and what moves were the most challenging for you!
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- Wilson, J. & Ferris, Emma & Heckler, A. & Maitland, L. & Taylor, C.. (2005). A structured review of the role of gluteus maximus in rehabilitation. New Zealand Journal of Physiotherapy. 2005. Web. https://www.researchgate.net/publication/288948683_A_structured_review_of_the_role_of_gluteus_maximus_in_rehabilitation
- Ui-Cheol, Jeong et al. “The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients.” Journal of Physical Therapy Science. 2015. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4713798/