30-Minute Booty Blast and Thigh Workout

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This is a complete lower-body workout that targets your thighs and booty while doubling as cardio. It’s just 30 minutes long, yet it’s guaranteed to be a challenge!

The workout consists of three sets of exercises. You’ll cycle through each set for 9 minutes, resting 1 minute in between sets. The moves we’ve chosen are NOT easy. They’re meant to truly challenge your muscles and endurance. It’s only through pushing ourselves to the limit that we can change our bodies. This workout will shape your booty, tone your thighs, and drive up your calorie burn in just 30 minutes.

Try it out and let us know how it went in the comments!

A Complete Lower Body Workout

What You’ll Need: a light set of dumbbells (5-10 lb.), a mat or towel to lay on the floor, and a gym timer (your phone’s timer will work)

What to Do: Cycle through the moves in each set for 9 minutes, resting 1 minute between sets.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Set 1:

12 Dumbbell Squat & Press
24 Alternating Reverse Lunges with Dumbbells
20 Sumo Squats
40 Butt Kicks

Set 2:

12 Dumbbell Squat & Press
40 Jumping Jacks
10 Jump Squats
20 Sumo Squats

Set 3:

40 Donkey Kicks (each leg)
20 Fire Hydrants (each leg)
40 Butt Kicks

Instructional Videos

Dumbbell Squat & Press

Alternating Reverse Lunges with Dumbbells

Sumo Squats

Butt Kicks

Jumping Jacks

Jump Squats

Donkey Kicks

Fire Hydrants

What did you think of this Complete Lower Body Workout? Let us know in the comment section, below!

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2 Comments on "30-Minute Booty Blast and Thigh Workout"

  1. Shirley Tucker  August 6, 2020

    I was wondering if you could add some exercises for seniors with back, hip, or knee problems.


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