Bum

Intense Duration 26 minutes

Target Areas: Lower Body

Equipment: Kettlebell, Dumbbell, Box or Step, Chair, Wall

Added By Leizl A

Exercises

Set 1: 1 round

Alternating Kettlebell Swings

1 minute

Dumbbell Bench Step Ups

1 minute

Dumbbell Squats

1 minute

Squats

1 minute

Prisoner Squats

1 minute

Left Lateral Leg Lifts

1 minute

Right Lateral Leg Lifts

1 minute

Wall Sits with Heel Ups

1 minute

Rest

1 minute

Set 2: 1 round

Alternating Kettlebell Swings

1 minute

Dumbbell Bench Step Ups

1 minute

Dumbbell Squats

1 minute

Squats

1 minute

Prisoner Squats

1 minute

Left Lateral Leg Lifts

1 minute

Right Lateral Leg Lifts

1 minute

Wall Sits with Heel Ups

1 minute

Rest

1 minute

Set 3: 1 round

Alternating Kettlebell Swings

1 minute

Dumbbell Bench Step Ups

1 minute

Dumbbell Squats

1 minute

Squats

1 minute

Prisoner Squats

1 minute

Left Lateral Leg Lifts

1 minute

Right Lateral Leg Lifts

1 minute

Wall Sits with Heel Ups

1 minute

Related Workouts

Speed

28 mins 30 secs, Intense

25 minutes, Moderate

51 minutes, Intense

7 minutes, Intense

55 mins 25 secs, Intense

Legs 5 min

5 minutes, Moderate

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Log Workout

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.