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Description

L-B-C (Legs, Booty, & Core)


Exercises

Set 1: 1 round
LegNBooty Day Warmup
LegNBooty Day Warmup
80 reps

Set 2: 1 round
Pop Squats
Effort: Moderate
Pop Squats
12 reps
Dumbbell Squat Jumps
Effort: Moderate
Dumbbell Squat Jumps
12 reps
Weighted Sumo Squats
Weighted Sumo Squats
12 reps
Rest
Rest
30 seconds
Reverse Lunge to Right Side Lunges
Reverse Lunge to Right Side Lunges
12 reps
Reverse Lunge to Left Side Lunges
Reverse Lunge to Left Side Lunges
12 reps
Walking Squats
Walking Squats
1 minute
Rest
Rest
30 seconds
Right Dumbbell Woodchops
Right Dumbbell Woodchops
12 reps
Left Dumbbell Woodchops
Left Dumbbell Woodchops
12 reps
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
10 reps
Rest
Rest
30 seconds
Narrow Squat Holds
Narrow Squat Holds
30 seconds
Vertical Goblet Squats
Vertical Goblet Squats
12 reps
Wide Squat Holds
Wide Squat Holds
30 seconds
Inchworms
Inchworms
45 seconds
Transition
Transition
20 seconds
Glute Combo Kickback
Glute Combo Kickback
12 reps
Donkey Whips
Donkey Whips
12 reps
Russian Twists
Russian Twists
15 reps
Glute Circles
Glute Circles
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
12 reps
Stretch After Thigh Work
Stretch After Thigh Work
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Pretzel Stretches
Pretzel Stretches
30 seconds

Set 3: 1 round
Sideways Single Leg Press
Sideways Single Leg Press
10 reps
Leg Curl Machine
Leg Curl Machine
12 reps
Leg Extension Machine
Leg Extension Machine
12 reps

Set 4: 1 round
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
10 reps
Bottom to Bottom Squats
Bottom to Bottom Squats
12 reps
Band Squats with Press
Band Squats with Press
12 reps
Buddy Wall Sit
Buddy Wall Sit
45 seconds
Double Leg Kick
Double Leg Kick
10 reps
Dragon Squats
Dragon Squats
10 reps
Froggy Jumps
Froggy Jumps
10 reps
Glute Combo Kickback
Glute Combo Kickback
10 reps
Hip Raises with Dumbbells
12 reps
Hot Potato Squats
12 reps
Kneeling One-Legged Push-Ups
12 reps
Left Side Plank Rainbows
Left Side Plank Rainbows
10 reps
Suitcase Squats
Suitcase Squats
12 reps
Squats with Raised Arms
Squats with Raised Arms
12 reps
Squat + Donkey Kick
Squat + Donkey Kick
12 reps
Froggy squats
Froggy squats
12 reps
Horse Squat
Horse Squat
12 reps
Chair Squat
Chair Squat
12 reps
Out & In Plyo Squat
Out & In Plyo Squat
12 reps
Seesaw Squats with Alternating Clasps
Seesaw Squats with Alternating Clasps
12 reps
Weighted Glute Thrust
Weighted Glute Thrust
12 reps
Reverse to Curtsey Lunge
Reverse to Curtsey Lunge
12 reps
One Arm Low DB Squat
One Arm Low DB Squat
12 reps
DB Narrow Squat Pulses
DB Narrow Squat Pulses
12 reps
Step Ups!
Step Ups!
12 reps
Sideways Leg Press
Sideways Leg Press
12 reps
Plank to Squat
Plank to Squat
12 reps
Wide Stance Leg Press
Wide Stance Leg Press
12 reps
Narrow Stance Leg Press
Narrow Stance Leg Press
12 reps
High Foot Placement Leg Press
High Foot Placement Leg Press
12 reps
Squat + Knee Drop
Squat + Knee Drop
12 reps
Chair + Low Lunge
Chair + Low Lunge
12 reps


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