Legs & Butt Workout (Strength Circuits + Tabatas)

Legs & Butt Workout (Strength Circuits + Tabatas)

As promised, this week’s workout uses the same structure as these full-body and upper body/core workouts, but today we’re focusing on lower body. This legs & butt workout will take you just over 20 minutes to complete and as always, I’ve got a video to go with it so you can follow along at home.

I mention this is the video, but I just want to emphasize that you should use HEAVIER weights than you used for the previous two workouts I posted using this structure. Yes, I’m using 10-lbs again, but that’s because I only have one set of dumbbells in my apartment. Were I in a Barry’s Bootcamp class or at the gym, I’d go up in weight for the circuit (20-25lbs) and then just drop down to a single dumbbell if any exercises were too difficult.

Legs & Butt Workout (Strength Circuits + Tabatas)


  • Set of medium-heavy dumbbells (I’m using 10-lbs because it’s all I have, but if you’re roughly the same fitness level as me, I’d recommend going in the 15-25 range) – I’m also using a 20-lb kettlebell, but this is totally optional; you can just use one of your dumbbells
  • Exercise mat

This workout consists of high-intensity bodyweight tabatas and circuits with weights. You’ll alternate between the two: weight circuit, tabata, weight circuit, tabata. A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. For this workout, you’ll do four exercises, cycling through them twice. For the weighted circuit, you do each exercise for 60 seconds and complete all six exercises back to back with no rest.

As with all workouts, make sure to warm up beforehand. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right.

Legs & Butt Workout (Strength Circuits + Tabatas)

Here’s the breakdown of the exercises in the workout. If you’re unfamiliar with any, just watch the video above. I’ve put the times down so that you can fast forward to the previews of each section.

Weighted Circuit

Video previews of each exercise @ 1:55 

  • Curtsy Lunge to Knee Up with Pulse at the Bottom (right)
  • Deadlift Combo (right)
  • Curtsy Lunge to Knee Up with Pulse at the Bottom (left)
  • Deadlift Combo (left)
  • Goblet Squat with Pulse at Bottom
  • Alternating Reverse Lunges with Pulse at Bottom


Video previews of each exercise @ 8:57

  • Bear Hops
  • 2 Squat Hops, 1 Squat Jump
  • Jump Lunges
  • Squat Jump with Lateral Leg Lift

Legs & Butt Workout (Strength Circuits + Tabatas)

WEARING | Zella leggings (sold out, but these gray ones are cute, too) / Nike MetCon sneakers / Nike tank (old, but check out their newest tank top selection)

Enjoy this workout!

xo Nicole

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  1. i like it

  2. Great post and infographic! 👍👍👍💪💪💪

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