[UPWOD Nº45] The Lightning Force Leg & Butt Workout

*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

HUMP DAY BOOTY CALL!

UPWOD Nº45—The Lightning Force Leg & Butt Workout—switches things up and goes HAM with a fast and furious (not the movie), booty-burning, fat-blasting slobberknocker.

Unlike our previous leg & butt workouts, which double down on strength and heavy weight, Nº45 flips the game and focuses heavily on light weight, high reps, flexibility, and complete range of motion.

You’ll squat, lunge, jump, and thrust quickly across a variety of movement patterns and planes, each of which is designed to dig into the butt and legs and create a deep, slow burn that produces muscle tone and definition.

And because you’re keeping rest short and sweet—sub 60 seconds in between sets—you’ll elevate your heart rate and keep it up throughout the workout.

It’s part traditional weight-lifting, part barre, part boot camp, part flexibility; finished with a little HIIT cherry on top.

Get low, go DEEP, and embrace the sizzle. BOOTY GAINS ON DECK.

[UPWOD Nº45] The Lightning Force Leg & Butt Workout

The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.

If you don’t have resistance bands, I use and recommend Black Mountain’s set. If you need dumbbells, I love the Bowflex SelectTech 552 adjustable dumbbells.

**Bonus info for each exercise:

• 1. [SUPERSET] Barbell Squats + Barbell Calf Raises — use a light weight. Do 20 Barbell Squats immediately followed by 20 Barbell Calf Raises.
• 2. Curtsy Lunges — hold a light dumbbell up at chin height. Kick your leg back and across until your knee is just above the ground. Press up through your butt.
• 3. Side Lunges — hold a light dumbbell up at chin height. Lunge to the side and squat down into your butt. Hold at the bottom for 1 second.
• 4. [SUPERSET] Air Squats + Glute Bridges — do 50 air squats. Immediately lay on your back and do 20 glute bridges. Squeeze your butt at the top for 1 second.
• 5. 4-Way Box Lunges — grab a box or bench (about 18″). This has 4 parts — do 12 lunges onto the box in front of you with each leg (24 reps); stand to the right of the box and do 12 SIDE lunges with your left leg; stand to the left of the box and do 12 SIDE lunges with your right leg. That’s 48 total reps as quickly as possible. Hold dumbbells or kettlebells if possible.
• 6. Box Jumps — choose a box that’s medium height. Dip down, thrust through your hips, and explode up onto the box.
• 7. Stairmaster Blaster HIIT — the Stairmaster Blaster HIIT workout is available and downloadable here. If you don’t have a stair mill, do the incline treadmill HIIT workout from UPWOD Nº1 (10% incline, 3 MPH/8-10 MPH for 45 second intervals). Do it for 4 rounds, or 12 minutes.

• About
• Latest Posts

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP

ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).

Latest posts by Bryan DiSanto (see all)

• [UPWOD Nº50] The Blowout Back & Biceps Workout - July 6, 2017
• 3-Ingredient Spiralized Sweet Potato Bagels [Recipes] - June 27, 2017
• [UPWOD Nº49] The LABS Incineration Workout — Legs, Abs, & HIIT - June 21, 2017