20 Minute Heavy Leg & Butt Tabata Workout
Print Workout Here
Today I wanted to piggyback our workout from last week and do a heavy workout for our upper body, but it went a little longer than I was anticipating. I think it was worth it ;)
What you will need:
Anywhere between 15-30lbs dumbbells + stability ball if you have one
Warm-Up:
- Included in workout.
Workout:
- We’re going to be doing each of the exercises for 20 seconds of work with 10 seconds off, 8 times through.
Exercises
- Squat jumps – With your feet hip distance apart, have your palms facing forward with your elbows beside you, and then bring them up with an appropriate speed, an then slower on the way down.
- Weighted backwards lunges – Only moving one leg back every 20 seconds, you’re going to get own nice and low by bending your back knee, keeping your back flat, and slightly leaning forward to really work those glutes at the same time.
NOTE: Make sure with the heavy weights you watch your midback doesn’t start to round. Keep those shoulder blades together and your chest proud ladies!! - Weighted hip thrusts (with or without stability ball) –In a prone position (back down on the ground or the ball and chest facing the ceiling), you’re going to keep the weight on top of your pelvis, your feet are going to be hip distance apart, your heels will be fairly close to your butt, and then you’re going to lift those hips baby!!!Worth those glutes by getting your hips as high as you possibly can!!
- Weighted side-to-side squats – Holding the weight at your chest, in-between your legs, or on your shoulders, you’re going to take a nice big step over so you can ignite those inner thighs and butt.If you turn the toes slightly outward, you will help to work the inner thighs just a little more.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
Loved this workout! I miss this style of tabata, where we finish each exercise 8 times before moving onto the next one. Thanks Ash!
A great way to get Monday started! Thanks Ash ?
In the words of Kaylie Ginn “BOOM, Nailed that shit!” Lol. I liked this one. Got my heart rate up and as per usual I am super sweaty :)
Enjoyed today’s workout!
I’m glad!! Thanks for joining me Jen!!
Thanks, great leg workout that I’m sure I’ll be feeling tomorrow. :)
Nice one. Thanks Ash
Anytime, Ash!!
Great way to start my Monday morning. Loved how fast it went. Thanks Ash
Yes yes yes! Love me some good ol leg day!!
Holy wow – that workout sure made for some grunting. Haha! Here’s to shaky legs and a kickass Monday!
Wowzers felt that one! Thanks for the Monday sweat!
Loving the new site ? congrats
Wow! Super sweaty and loving it. No squat jumps for me just squats as it hurt my butt cheeks but boy did I feel them!
Ouch! Loved it! Not sure if I will in a few days…
Ooo I’m going to feel this one tomorrow!
I was hoping you’d a leg focused workout this week! You read my mind! Awesome as usual!
Great heavy workout
Woot Woot! All done!
I say this all the time but really didn’t want to workout tonight but so glad I did. Feel so much better :)
Short and sweet! Perfect!
This was awesome! I know I’m gonna be feeling it for a few days!
Just what I was craving!
Sometimes the heavy lifting just feels so good!!
That was great! Going to feel it in the morning for sure
I bet you did!! Nice way to finish a weekend Karyn!
Happy Monday! :) Loved it!
I’m happy! Nice work lady!!
Love a good leg workout! Makes me feel so strong :D
loving the tabata wokouts :)
Amazing! Loving the you’re loving them ?
Awesome workout. Trying to get back into the groove of regular workouts and this felt great. Nice and sweaty! Thanks Ashley!
Jenna so awesome to see your name pop up!! So happy you joined us!
I was dripping sweat!
Hells yes!! Way to go momma!!
Thank you! Thank you! Thank you!!
You’re most most welcome Lisa ???
Good one after teleworking all day
I bet!! Feels nice to move the bod!!
Quick but sweaty! Loved it
Amazing!!
Lol I actually do most of the workouts and have never commented ?
Amanda told me I should!
I do enjoy most of them tbh and they have been even more great since the isolation!
Omg that’s the best to hear! I’m thrilled! This is a delayed response due to reduced work hours but please please keep on commenting!!
Done and done. Feels amazing!
You rock!! I’m so happy you felt amazing!!
Loved it! got my sweat on
Beauty!!
Thanks for the tabata!!
You’re most welcome Kendra!
Even though my legs hate you right now I still love ya!!! ?
Love you too boo xoxo
Loved this one!! Short but a killer!!
Nice work Lauren!! So impressed by you. Keep it up Momma!
I was hoping to get some use out of my stability ball!
Friday Family Fun!!
Hot damn – my legs are shaky. That was great! Happy Saturday!
Whoa!!!! Super sweaty Sunday here!!!! I love this style. Get each exercise done and move on. Thanks Ashley!
I am happy to say that I did this complete workout. Well complete, but with no weights because of my shoulder surgery. I found with the bridges I had to hold my arm tight so that became a little harder which was a good feeling. I am setting aside all the w/outs I cant do until my shoulder’s healed. Looking forward to getting back to working out however that looks for now. Thks Ashley!
You’re most welcome Sandie! I’m happy you’re finding a way to make it work for you. If you need some modifications or suggestions in the meantime, please let me know!
Love tabata workouts!
I’m glad they never get old to you!
Done
You rock Ash!
3/3 this week :) going to save this week for when September gets busy again!
Enjoy your next couple weeks off!!
That kicked my butt! This week was super helpful in getting me back into the habit of working out! Honestly, was a great boost to my confidence (even if I had to go lighter on the weights today). Thank you!
That’s so fantastic Catherine! So proud of you for making it happen and prioritizing this for you!
I always sneak some movement in when the rage hits. I know the feeling!!