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)

EQUIPMENT I USED

  • 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

Tabata

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

Upper Body and Core Workout (Strength Circuits + Tabatas)

Upper Body & Core Workout (Strength Circuits and Tabatas) - this 20-minute workout is a mix of weighted circuits and bodyweight tabata intervals | pumpsandiron.com

I got a lot of good feedback on the full-body workout I posted two weeks ago, so this week we’re taking that same structure but focusing on upper body and core. Next week, we’ll see this structure again but focusing on lower body. For this upper body and core workout, you’ll need a set of weights, sliders and an exercise mat. It’ll take you just over 20 minutes to complete.

Upper Body and Core Workout (Strength Circuits + Tabatas)

EQUIPMENT I USED

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.

Upper Body & Core Workout (Strength Circuits and Tabatas) - this 20-minute workout is a mix of weighted circuits and bodyweight tabata intervals | pumpsandiron.com

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 

  • Twisted Pike with March (left)
  • Russian Twist
  • Twisted Pike with March (right)
  • Full Body Crunch
  • Row to Reverse Fly
  • Biceps Circle Curls

Tabata

Video previews of each exercise @ 8:55

  • Triceps Push Ups
  • V Ups
  • Mountain Climbers
  • Surfer Get Ups

Upper Body & Core Workout (Strength Circuits and Tabatas) - this 20-minute workout is a mix of weighted circuits and bodyweight tabata intervals | pumpsandiron.com

WEARING | Zella leggings / Reebok tank (old) / Nike MetCon sneakers

Hope you all had a fun weekend (Pats FTW!) and are geared up for a productive week.

xoxo Nicole

Resistance Band Loop Glutes Workout

Resistance Band Loop Glutes Workout

This post is sponsored by Nike. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂

Last week I asked what equipment you’d like to see incorporated into workouts this year and while I got a lot of great suggestions, resistance bands definitely topped the list. Today’s resistance band loop workout will target your glutes and is structured similarly to how I’d teach a class at Btone. We’ll do a few exercises on each leg and within the exercises, I’ll guide you through a series of holds, pulses and variations. Because of that, I’d definitely recommend following along with the video this week!

Before we get to the glute burnout though, I want to share some goodies from my latest activewear haul. Nike’s Last Chance Sale is going on through 1/16 and you can get up to 50% off last season’s styles. I snagged a couple awesome pieces from the sale and some other cute items as well.

Resistance Band Loop Glutes Workout

I was looking for a good cross-training sneaker for HIIT and bootcamp workouts and am loving the Metcon DSK Flyknit 2. It has a snug, supportive fit and I love the padding behind the heel. Nike always delivers when it comes to appearance of their sneakers and this is no exception—super stylish and I’ve already gotten lots of compliments on them. The new Metcon 4 is really cute, too!

The Power Legendary Training Tights I’m wearing fit like a glove and the slightly thicker material makes them perfect for this cold winter weather. I love high-rise everything and you really can’t go wrong with a good pair of black leggings. These are currently on sale so snag ’em while you can!

Lastly, I’m wearing the Dri-Fit Long Sleeve Training Top, with which I am totally obsessed. It’s a little warmer than regular t-shirt material, but not as heavy as a sweatshirt and I love the cropped length. It comes in a light blue color too, which I totally would have gotten if it was available in my size.

Check out my whole Nike haul below:

Nike Activewear Picks

1. Nike Pro Women’s Training Shorts // 2. Dri-Fit Training Tank (on sale for $14.97!) // 3. Dri-Fit Long Sleeve Training Top // 4. Sportswear Rally Fleece Pants (I’m obsessed with these cozy sweats—wear them literally every day!) // 5. Power Legendary High Rise Training Tights (on sale for $64.97!) // 6. Metcon DSX Flyknit 2 Training Shoe

If I were to pick a favorite, I’d point you in the direction of the fleece sweatpants. I wear them over my leggings on cold days walking to and from my workout and then wear them on their own when I’m working from home. I don’t think a day has gone by that I haven’t worn them since they arrived so … yeah, I should probably wash them soon. 😉

Resistance Band Loop Glutes Workout

In this workout, you have three single-leg exercises and then you’ll center out with a bridge hold. It’ll take you just over 10 minutes to complete and while it’s low-impact, you’ll still feel that burn by the end!

EQUIPMENT I USED

  • Medium resistance band loop (choose a resistance that fits your fitness level and height—you need to be able to get your leg straight with it looped around your feet)
  • Exercise mat
  • Towel for knee padding

Resistance Band Loop Glutes Workout

You’ll spend 90 seconds on the Donkey Kicks and Hydrant Kicks, with holds and pulse combos mixed in throughout that time. The Bent Leg Pulses are done for 60 seconds and meant to be a burnout finisher. You then flip over into a Hip Bridge and that’s held for 75 seconds with pulses mixed in. Follow along with the video embedded above!

Resistance Band Loop Glutes Workout

Let me know how the workout goes and don’t forget to check out the Nike sale before it ends!

xo Nicole