Bootylicious Leg & Glute Conditioning Circuit

I put in a new circuit in my leg workout and really loved (hated) it, so I’m sharing!
This workout works the glutes, hamstrings, core, quads, inner thigh and shoulders.

How to do a Thruster: Before you get started, you need to know how to do a thruster. Start standing, with feet shoulder width a part. Squat to the floor (go as deep as you safely can) and squat back up to a standing positoin and complete the final movement with a shoulder press, extending arms completely out before returning to the racked (beginning) position.

Bootylicious Lower Body Conditioning Circuit

My FitFluential pal, Jess (AKA: Blonde Ponytail) demos a great overhead walking lunge! Rock on girlfriend!

15 DEEP Thrusters, see photo below
(20lb Dumbbells)

30 Overhead Walking Lunges
(15lb Dumbbells)

15 Straight Leg Deadlifts
(30-35lb dumbbells)

Do 3-4 Times, resting only after each full circuit.

After I completed this circuit, I finished with some machines, which I posted below. 🙂

Traditional Strength Segment
(3-4 Sets of Each)

18 Leg Extensions (80lbs)
18 Prone Leg Curl (60lbs)
18 Seated Leg Curl (80lbs)

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About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on November 28, 2012, in Exercise & Training, Firm Up the Butt, PFIT TIPS and tagged , , , , , , , , , , , . Bookmark the permalink. 8 Comments.

  1. I LOVE leg and booty workouts! I will try this one : )

  2. Love this and love you! Anxiously awaiting my #getafterit shirt! Don’t worry though I am gettingafterit without it 😉 xxoo

  3. Took the Thruster for a test drive of 10 reps this evening at the Max after some cardio. It had a great feel to it! Thanks!

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