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Legs and Booty Elimination Rounds

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Get ready to rock your lower body with this fun workout that really targets your legs and booty!

The muscles in your lower body play an important role in stabilizing your pelvis, keeping your hips mobile and your knees aligned.

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I’ve used an “elimination” format, so you’ll be eliminating moves with each round you do. I find this style of training is really fun and makes the workout feel like it just flies by!

Pay attention to your form and alignment as we move through this workout. For even more focus and detail on these types of movements, take my  free Foundations of Functional Fitness Workshop, where you can join me for 15 minute classes with a focus on functional movements and different variations and modifications you can use.

Remember when it comes to your goals, it’s not a race to reach them. It’s about being consistent and developing healthy, sustainable practices that will serve you in the long run!

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Grab some simple equipment like dumbbells, or any weighted objects you have around the house like water jugs, laundry jugs or anything you can easily hold onto, press play and let’s go!



Love training your abs and booty with a well-designed plan to follow so you get the BEST RESULTS?  Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!

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Legs and Booty Elimination Rounds

Click to expand and see all workout move descriptions

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Equipment: Weighted Objects (water bottles, dumbbells, household objects), Elevated Surface

Format: For round 1, perform moves 1-9 for 0:30 each, round 2, perform moves 1-7 for 0:45 each and round 3, perform moves 1-5 for 1:00 each.

Move 1: Lateral Lunge Cross Crunch R

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  • Begin by standing tall, core braced, shoulders back and down (as if they were against a wall) and holding a weighted object in each hand at your shoulders.
  • Step your right foot out to the side, bending at the knee and sending the hips back for a lateral lunge.
  • Drive through the right foot to stand as you lift and bend your left leg, crossing the left knee up and over as you twist your torso to touch your left knee to your right elbow. Be mindful that you are keeping your chest upright.
  • Plant your left foot back on the mat, returning to the starting position.
  • Repeat for allotted time.
  • MOD: Remove the weighted objects and do this move with just your bodyweight.

Move 2: Lateral Lunge Cross Crunch L

  • Begin by standing tall, core braced, shoulders back and down (as if they were against a wall) and holding a weighted object in each hand at your shoulders.
  • Step your left foot out to the side, bending at the knee and sending the hips back for a lateral lunge.
  • Drive through the left foot to stand as you lift and bend your right leg, crossing the right knee up and over as you twist your torso to touch your right knee to your left elbow. Be mindful that you are keeping your chest upright.
  • Plant your right foot back on the mat, returning to the starting position.
  • Repeat for allotted time.
  • MOD: Remove the weighted objects and do this move with just your bodyweight.
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Move 3: Prisoner Step Ups

  • Begin in a kneeling position, core braced, shoulders back and down (as if you were against a wall) and a weighted object in each hand at your shoulders.
  • Step your left foot forward, and as you plant and drive through the entire foot to come up to standing, step your right foot onto an elevated surface, driving through the foot to come to standing on the elevated surface, squeezing the glutes at the top.
  • With control, plant your left foot back on the mat, followed by planting your right knee and then your left knee to the mat so that you are back in the starting position.
  • Switch sides and repeat alternating this sequence for allotted time.
  • MOD: Remove the weighted objects and do this move with just your bodyweight.Place a rolled up towel, mat, or pillow underneath your knees for extra cushion.

Move 4: Calf Raises

  • Stand with your feet hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall).
  • Place the barbell behind your neck, resting the bar on the meaty part of your upper traps (or holding dumbbells at your shoulders or alongside your hips) and engaging between the shoulderblades.
  • Lift your heels off of the mat as high as you can with control, then slowly lower them back down (be mindful that you’re not shifting your weight side to side or leaning forward).
  • Repeat for allotted time.
  • MOD: Remove the weighted objects and complete this move with bodyweight only.

This 14-day free workshop can be done along side any workout program!

Sign up and start today and get more out of your workouts!

Move 5: Jump Switch Runners Lunge

  • Begin in a tall plank with your core braced, back flat, and hands stacked below and just inside your shoulders.
  • Step your right foot forward and plant it outside of your right hand, keeping the left leg extended so that you are in a runner’s lunge position.
  • Maintaining a braced core and pressing the floor away through your hands for a strong foundation, lift your hips up slightly to jump and switch your front and back legs, landing lightly back in your lunge position.
  • Alternate sides for allotted time.
  • MOD: Perform this sequence with your hands placed on an elevated surface and make it low impact by removing the jump and alternating stepping each leg forward.

Move 6: Donkey Kick Right

  • Begin in a tabletop position with your shoulders stacked over your wrists, core braced and neck and spine neutral.
  • Keeping your knee bent, lift your right leg and press your foot toward the ceiling while maintaining square hips and a braced core.
  • Use your glute to press your foot directly toward the ceiling and squeeze at the top, being mindful of keeping your back flat and not overextending to an arched lower back.
  • Bring your leg back down to starting position and repeat for allotted time.
  • Optional: Add a weight to the crease behind your knee for added resistance.

Move 7: Donkey Kick Left

  • Begin in a tabletop position with your shoulders stacked over your wrists, core braced and neck and spine neutral.
  • Keeping your knee bent, lift your left leg and press your foot toward the ceiling while maintaining square hips and a braced core.
  • Use your glute to press your foot directly toward the ceiling and squeeze at the top, being mindful of keeping your back flat and not overextending to an arched lower back.
  • Bring your leg back down to starting position and repeat for allotted time.
  • Optional: Add a weight to the crease behind your knee for added resistance.
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Move 8: Jump Squats

  • Begin standing with feet hip distance apart, core braced, and chest upright.
  • Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
  • Powerfully drive through your heels to jump and land lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force.
  • Repeat for allotted time.
  • MOD: Make this low impact by removing the jump and performing a body squat, driving through the heels to stand and squeezing your glutes at the top.
  • You can also use a chair/couch to guide your squat form.

Move 9: Floor Wipers

  • Begin by lying on the mat with a weight in each hand, straight over your chest, and legs extended straight, hovering slightly above the ground.
  • With your core braced so that your lower back is making gentle contact with the mat, lift your legs up and to the right toward your weights.
  • Slowly lower your legs back down to a hover and repeat to the left.
  • Be mindful that your hips remain in contact with the mat throughout this sequence instead of rocking off as you move.
  • Repeat this sequence for allotted time.
  • MOD: Keep your legs bent as you lift your legs.

Awesome work, Rockstar! Check in with me if you’re doing today’s workout, and share it with a friend who is working out from home today too!

Wondering What To Do Next?

I’ve got a plan for you! In fact, I’ve got so many 30-day challenges you could take one every month of the year and still not do them all! You can find ALL of my amazing 30-day home workout challenges inside Rock Your Life – plus myself and the Team Betty Rocker coaches teach 5 new classes every week in case you want to just workout with us outside of a plan.

Krystal was so glad she joined us in Rock Your Life – especially when she looked back over her progress over 6 challenges and saw she had lost 30 pounds and gained a group of friends along the way with the resources and support she found in Rock Your Life.

I’d love to see YOU inside Rock Your Life where you’ll have access to:

  • Dozens of 30 day Challenge programs that you can start, stop, and re-use as many times as you like! Choose to get daily emails to support you on your journey!
  • Over 1200 home workout classes to choose from by length of time, type of workout, body part trained and more so you can stop, drop and Betty Rock anytime, anywhere!
  • Over 300 healthy, delicious Betty Rocker recipes!
  • Our private women’s fitness community where you can make new friends, and get support from me and the Team Betty Rocker coaches as you check in for your workouts!

Take it for a Test Drive with a 30-Day Trial!

The post Legs and Booty Elimination Rounds appeared first on The Betty Rocker.

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