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Once-Through Butt and Thigh Workout

Once-Through Butt and Thigh Workout

I have sooo many things on my mind these days, that sitting here and writing a post for a workout seems like a very difficult task to complete!

Adam and I have been working our fingers to the bone on dismantling our old kitchen. I can’t WAIT to show you guys the huge renovations that have been taking place in our new home.

At first we thought we’d bring in a contractor to dismantle everything, and were getting quotes between $450-$1,500 to do the job. Eventually we decided we could do it ourselves, rather than paying a stranger off Kijiji. Even better than that, we ended up selling the old kitchen for $300!

I’d say it took us about 10 hours to complete, absolutely no power tools were used, and Adam successfully took out the entire kitchen sink, dishwasher, AND oven. Seriously SO impressed with that man.

Even though I know that summer is officially over, I still had to share this AWESOME butt and thigh workout with you guys. You know that super sore feeling you get like RIGHT in the meaty part of your ass? Ya, I had that for a couple days after this workout. I know some of you might think that it’s bad to get that sore after a workout, but don’t worry – I’m not doing this to myself every time I work out. But every once in a while, it’s nice to feel that kind of heat. Ya know?

A lot of my workouts are circuits, meaning you do the workout, rest, and then repeat 3 or 4 more times. For this workout, you have to complete all the sets of each exercise once, and then move onto the next one. All you need is a kettlebell or some sort of weight.

Once-Through Butt and Thigh Workout

Perform each exercise for the below stated reps. Rest for 1-2 minutes, and then repeat each exercise for 2 more sets (3 in total). Once you have completed the exercise, move onto the next one. If there is a unilateral movement (i.e. Single Leg Deadlift), alternate between legs for each set.

1. Sumo Squats (20): Stand with your feet wider than hip width apart, with your toes turned out. They should be wide enough that the stance feels slightly uncomfortable. Hold the kettlebell with both hands at your chest. Squat down, going lower than 90 degrees. Ensure that your knees stay in line with your toes and don’t cave in. Push up through your heels, squeezing your glutes together.

2. Lunge Matrix (15 reps) (R/L):
a) Reverse Lunge (5): Hold the kettlebell above your head (or at your chest for modified version), and feet together. Step back with your right foot, and bend at the knees so that your legs form a 90 degree angle. Press through the heel with your left foot and bring your right leg back up to starting position.
b) Curtsey Lunge (5): The second part of the matrix is a curtsey lunge. With the right foot again, step back and cross your foot over behind your left foot (in a curtsey-ing position). Bend so that your front leg is 90 degrees with the ground. Push through your heel and back into the starting position
c) Reverse Lunge Pulse (5): Bring the kettlebell to your chest, and step back with your right foot. Without standing up fully, pulse up at down for 5 reps.

*Perform all 15 reps with one leg, then rest 1 minute and repeat on the opposite leg. Repeat for 3 sets total on each side*

Switching Lunge Jumps (30): Start in a lunge position, with your knees bent at a 90 degree angle with the ground. Using your momentum, jump up into the air, and switch your legs, so that the back foot is now in front, and the front is at the back. Make sure that you keep your balance, and avoid letting your torso fall to one side. Repeat for 30 reps in total (15 each leg).

Supported Single Leg Deadlift (12) (L/R): Find a wall or chair to support you for this exercise. Hold the kettlebell in your right hand, and have your left leg planted on the ground, with a slight bend in your knee. Keeping your back flat and NOT rounding, bend at the hips and reach for the ground with your right hand. With your right leg, extend it out behind you, keeping it inline with the rest of your torso. You should feel a stretch down the back of your leg, and just underneath your bum. As you push up, squeeze your glutes and press through your planted heel. Repeat for 12 reps on the left leg, then 12 on the right leg.

Single Leg Hip Thruster (15) (L/R): Find a wall to support your foot on, and lie down about a foot away from it. Place your right foot on the wall, with your right knee bent, and left leg in the air. Keeping your core right, squeeze your glutes and push through the heel of your right foot until your torso and hips are in a straight line. Pause for half a second, and then come back down slowly to starting position. If you want to increase difficulty, place the kettlebell on your hips for some added weight.’

Pin For Later!

Once Through Butt & Thigh Workout! This workout which includes single leg deadlifts, lunge pulses, sumo squats and more will get your muscles burning! The meaty part of your bum will be feeling this for days!

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  1. Masala Girl

    12 October

    Ooh this looks killer!! Do you use the same weight for each exercise ?

    • beverleyc

      13 October

      I did! I used a 25lb kettlebell

  2. Yeah girl get those hip extensions hahaha. My serious butt and legs workout Wednesdays at Sweat havent made me sore in like a month 🙁 Those are my favorite places to be sore! Guess I’m just too hardcore now 🙂

    • beverleyc

      13 October

      I know you like those thrust doeeee Erin. Hahaha dude I know that feeling. Once I felt like I had ‘outgrown’ my workouts, I started adding weight to all the bodyweight exercises. It helped!!

  3. Love these mini videos you have embedded in this post!!

    • beverleyc

      13 October

      Thanks Dani! I hope they’re helpful 🙂

  4. Already feeling the burn and I haven’t even done it yet 😂 Def doing this in the morning 👌 Also, can’t wait to see the finished kitchen 🙌

    • beverleyc

      13 October

      Ooo i hope you did it Giselle!!

  5. katalysthealth

    13 October

    Ohhhh I like that lunge matrix!! Totally going to be using that one on leg day! You know what else I like? That shiny sweat I can see on your body. Wait – is that weird? Sorry. 😉

    • beverleyc

      13 October

      Bahahahhaha amazing comment. I love it. xx

  6. Julie @ Running in a Skirt

    14 October

    Holy smokes girl! This is legit!!! Can’t wait to try it. I need to mix up my workouts. LOVE your gifs.

    • beverleyc

      18 October

      Thanks Julie!!

  7. Emily Weir

    14 October

    This makes me tired just watching your clips. Definitely pinned for later though…these are the perfect workouts for my backyard when I just don’t want to face the gym. Also, I wanna be you when I grow up, because I’m definitely not that coordinated while doing lunges.

    • beverleyc

      18 October

      Bahahah. trust me, it took a while for me to get that coordinated. Thanks for pinning! <3

  8. athleticavocado

    14 October

    Oh this one looks like a killer!! pinning to try later 🙂

    • beverleyc

      18 October

      It was!! Thanks girl!

  9. YESSSS doing this in my garage tomorrow. I have a kettlebell (finally) and what your booty. So done and done. You guys are rock starts for all your new home projects. My husband and I had the best time renovating our first home. Some fights of course, but overall we didn’t divorce because of it, so #winning

    • beverleyc

      18 October

      HAHAHAH. Can you imagine getting a divorce over renovations?? And yay for your kettlebell!! It’s so much fun

  10. Ooo nice one!

  11. Literally the sweat glisten in the last exercise..clearly this is a tough workout. Most likely trying tomorrow RIP meaty part of my booty

    • beverleyc

      18 October

      Hahahha i’m not lying when I say im the sweatiest human ever!! Hope you liked it Cayanne!

  12. Farida

    27 October

    Hey Girl!

    What do you use to make your Gifs?

    • beverleyc

      3 November

      GifGrabber!

  13. Bev, I just did this workout in my dorm room and it was killer! I loved that the movies were simple but definitely really challenging. And the Gifs were sooo nice so I could still listen to my own music and not have to watch one short video over and over when I needed to know what to do next (not sure if that makes sense but basically, I love this format!) Thanks for a great workout!

    • beverleyc

      6 December

      Livvvv!! I live (lol) for these comments! This made my night, i’m SO pleased that you like the GIFS and the workouts too. <3

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