The butt legs workout is a fat blasting lower body toning workout.

The butt legs workout builds lean, toned, sexy legs and a firm butt with lower body exercises that burn tons of fat. If you have issues with flab and cellulite then this is the workout for you.

Perform set 1 exercises 1-15 without resting between exercises. Your stretches are your recovery time so do not skip them or you may have trouble going through the entire circuit a second time.

After your stretches go back to set 2 of all the exercises and stretches, again without resting in between exercises.

If you want a tougher workout then try a third circuit of moves 3-5 along with the stretches, for the number of reps and time indicated.

Exercise
Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds. Butt legs workout tip: If you struggle to perform this exercise with good form try alternating between 1 arm up 1 leg up instead of trying to raise both up at the same time.	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10
Lateral Lunge on Box Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. Step laterally 2-3 feet and place foot onto a box 12-24” high. Bend knee into a lunge. Pushing off foot, return to start position. Continue with same leg or alternate as prescribed. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. Butt legs workout tip: No box or step? No worries just raise knee up to hip level then lunge to side and sit into the heel.	Sets Reps Weight/ Resistance Tempo Time 1 15 2 15
Dumbell Double Lunge 1. Start by placing your feet shoulder width apart and holding dumbells at your side. 2. Step forward into a lunge keeping your upper body upright. 3. Return to the starting position and proceed into a reverse lunge with the same leg lunging backwards. 4. Return to the starting position and repeat with the other leg. 5. Continue for the required number of repetitions. Butt legs workout tip: Hold 1 db at chest level if two db is too challenging.	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 8
1 Leg Balance Squat 1. Start by standing on one leg with the other leg elevated. 2. Bend forward keeping your planted leg semi straight and reach for the ground. 3. Keep your back relatively flat during the exercise. 4. Repeat for the prescribed repetitions and then repeat with the other leg. Butt legs workout tip: Contract deep abs and squeeze glute to stabilize.	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10 3 10
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Butt legs workout tip: Can't jump? Try sumo squat jacks instead. Squat deep then pop up into jumping jack position.	Sets Reps Weight/ Resistance Tempo Time 1 15 2 15 3 10
Kneeling Balance Start Position: Position yourself on the ball by placing your shins on top of the ball and balancing in this position. Use the tops of your feet to help control the movement of the ball by placing them against the ball. Hold for the prescribed number of seconds. Butt legs workout tip: Use your deep abs and inner thighs to stabilize.	Sets Reps Weight/ Resistance Tempo Time 1 20 sec. 2 20 sec.
Hip Bridge on Ball 1) Assume back lying position on floor. Place hands at sides with palms down on floor. 2) Start position: Place heels on top of Flexaball with knees slightly bent. 3) Raise hips off floor by pressing heels into ball. 4) Return to start position. 5) To increase difficulty, raise and extend arms above chest. Butt legs workout tip: Don't allow ball to roll back and forth. Press down into ball and use glutes and hamstrings to raise hips.	Sets Reps Weight/ Resistance Tempo Time 1 15 2 15
Reverse Curl 1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a ball. Position arms at sides with palms down on floor. 2) Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench. 3) Return to start position. 4) Remember keep legs from swinging to prevent momentum throughout the exercise. Butt legs workout tip: Place hands by your side and use deep abs to keep back from arching. Placing hands under back defeats the purpose of this exercise.	Sets Reps Weight/ Resistance Tempo Time 1 15 2 15
Squeeze, Twist and Crunch 1. Start position: Lie back onto floor or bench with legs extended and straight up squeezing a stability ball and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor and twist your shoulders leading with the right shoulder. Return to start position and repeat with the other shoulder. Butt legs workout tip: Use inner thighs and deep abs to squeeze and twist. Use upper abs to crunch. If performed correctly this exercise works your entire core in a functional way.	Sets Reps Weight/ Resistance Tempo Time 1 15 2 15
Letter T Stretch 1. Lie on back with right knee drawn toward chest. 2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight. Butt legs makeover tip: Be sure to stretch after every workout to re-align the spine and lengthen tight muscles.	Sets Reps Weight/ Resistance Tempo Time 1 20 sec.
Glute/Piriformis Stretch 1. Lie back and cross legs with the involved leg on top. 2. Gently pull opposite knee towards chest until a stretch is felt in the hip area. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight in a neutral position. Butt legs makeover tip: These first two stretches are the most effective so if you don't have time for all the stretches at least do the first two.	Sets Reps Weight/ Resistance Tempo Time 1 20 sec.
Single Leg Hamstring Stretch 1. Sit in upright position. Tuck foot near groin with opposite leg straight. 2. Bending from the hips and leading with the chest, reach down until a stretch is felt in back of thigh. 3. Hold for the prescribed time and then repeat with the other leg. 4. Remember to keep the low back straight to isolate stretch in hamstring. Butt legs workout tip:	Sets Reps Weight/ Resistance Tempo Time 1 20 sec.
Runners Hip Flexor Stretch 1. Stand with legs wider than shoulder width apart. 2. Bend knee and lean to that side, with your chest on your thigh. Keep opposite leg straight. Stretch should be felt in extended straight leg. 3. Hold for 20-30 seconds and then repeat to the other side. Butt legs workout tip:	Sets Reps Weight/ Resistance Tempo Time 1 20 sec.
Prone Hip Rotator Stretch 1. Lie down with your left leg in front of you and your knee bent at 90 degrees. Place your right leg straight behind you. 2. Lean forward with your chest towards the floor until a stretch is felt in your hip/glute area. 3. Hold for prescribed time and then repeat with the other leg. Butt legs workout tip:	Sets Reps Weight/ Resistance Tempo Time 1 20 sec.
Single Leg Standing Straddle 1. Start by standing with your feet spread as far apart as possible. 2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstring. 3. Hold for the prescribed time and then repeat with the other leg. Butt legs workout tip:	Sets Reps Weight/ Resistance Tempo Time 1 20 sec.

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