Fit Friday Fun – Operation Build a Booty – Lower Body Workout

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The annual, Swanston family vaycay is just 4 shorts weeks away can you believe it?!

And you know what that means? Yep, 4 weeks until I have to bust out the ol’ swim suit. Needless to say, operation build a booty has been kicked into overdrive! Care to join me?

Keep Calm and Squat

Come on, you know you wanna 😉

Side note – any tips on where I might get my hands on a nice, new, super cute swim suit? I don’t even know where to start?! Help a sista out pun-lease?

Anyways, back to the booty building . . . After talking it over with a good friend of mine (hey “L” 🙂 ), who also happens to be an ah-mazing personal trainer, this is what we have come up with. Now, I should warn you, today’s workout is one you’re going to love to hate. You love it because it works but you hate it because well . . . it involves step ups, evil, evil step ups #sorryimnotsorry

Peanut Butter and Squats BFF

I have been doing this workout for the last 2 weeks and I can honestly say I am already feeling stronger and seeing results. Buns of steel baby, you know you want ’em.

So, here’s what we are going to do 10-12 reps of each exercise for a total of 3 sets. We will take a much needed,  1 minute rest between each set but you gotta earn it ok? I want you to really push yourself, the final rep of each exercise should be a real challenge!! And I mean

Although we want quality not quantity, never compromise your form. Ever! If your form starts to fail your done got it?

Ok good.

Now, go grab yourself a weapon of choice set of dumbbells, a barbell, some resistance bands or a combination of all 3, something appropriate for your strength but don’t be afraid to challenge yourself. At the end of this workout you should have nothing left in the tank.

You can do it!


Take your time, concentrate, focus and breathe through each and every exercise. Make. It. Count!

10-12 reps, 3 sets followed by our (well earned) rest. Got it?

Give each exercise everything you have then move to the next exercise as quickly as you can with little to no rest in-between (of course listen to your body if you feel like you need a second to grab a drink and catch you breath by all means do so but only if you really need it ok?) then we savour our rest and kick it through for our total of 3 sets, got it?

When you’re done come back and leave a comment letting me know how you did. Or give me a shout out on Instagram or Twitter using the hashtag #fitfridayfun 🙂

Ok good. Let’s do it.

Operation Build a Booty – Lower Body Workout

First we need to warm up for 5 minutes or so. Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Now are we ready?

Time to work baby –

Build A Booty Lower Body Workout

Finish with a nice little cool down and stretch, maybe take a walk or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body. You worked hard, you totally earned it.

And this is me . . .

After Leg Day

And don’t forget your post workout refuel! Today I’m thinking an nice tall glass of ice cold, pretty in pink  healthy homemade strawberry milk is in order. And because that workout was killer I’m going to throw in a scoop of vanilla, gold standard whey protein powder by the good peeps at optimum nutrition. Ice cold, extra thick, creamy, dreamy, protein packed, pretty in pink vanilla infused strawberry milk for everyone!

Healthy Homemade Strawberry Milk 

Don’t forget when you’re done come back and leave a comment letting me know how you did. Or give me a shout out on Instagram or Twitter using the hashtag #fitfridayfun 


Question of the day –

What’s your favourite lower body exercise?



2Pingbacks & Trackbacks on Fit Friday Fun – Operation Build a Booty – Lower Body Workout

  1. […] body exercise and that also in a small budget? Yes, with this home gym, it’s really achievable. This […]

  2. […] some buns of steel so at the moment my workouts are consisting of alternating between this killer lower body workout and this upper body workout on alternate […]

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