Some of the best guilty pleasures in life come from a combination of two things. Case and point: cookies and cream, appletinis, Brangelina. Then you find a combination that not only blows every other combo out of the water, but it’s actually BENEFICIAL.
This Lower Body Barre Plyo Fusion combines calorie-burning plyometric moves with a barre-inspired sculpting focus to not only tone your buns and thighs, but seriously melt away trouble-zone fat.
In 20 minutes, you have a complete complex lower body workout. In the comfort of your own home. Wearing jeggings (another guilty pleasure). Scratch that, don’t wear jeggings. I have a better suggestion.
These Under Armour ColdGear Infrared leggings seriously rock my world. They are super lightweight to wear in the gym and equipped with an interior “thermo-conductive pattern” that retains body heat to keep you warm in outdoor cold weather too. Pants you can wear indoors AND in the cold? That are cute AND functional?! I’m on a combination roll right now. #cantstopwontstop
Grab an open area, your best bottom-showcasing leggings, and get ready to feel the thigh and bun burn.
Plyometric Jump Squats with Heel Lifts: Start with your feet wider than shoulder-width apart, bring your arms overhead and jump up as high as you can. Land in a wide squat position as you bring your palms together in a prayer position. Next, lift your heels off the ground and balance high on the balls of your feet. Roll your heels down and jump up again to repeat. Do 10 repetitions.
Clamshell Lifts: Start lying on your side, elbow directly under your shoulder. Stack your feet one over the other then lift your hips up and open your top leg. Then lower your hips and bring the top leg back to the original position. Do 10 repetitions on one side, then flip and do 10 repetitions on the other.
Plyometric Butt & Thigh Blaster: Start in a pushup position with your wrists directly underneath your shoulders, on the balls of your feet with your knees bent in towards your chest. Using your left leg to hoist your body up, straighten your right leg towards the sky and lift your left foot off the ground. Land in the original position and then lift your right leg directly behind your body, squeezing your tush and straightening your leg. Then bring your right leg back in to the original position. Do 10 repetitions with your right leg and 10 repetitions with your left.
Squat with Outer Thigh Pulses: Start with your feet shoulder width apart and jump as high as you can, extending your arms overhead. Land in a squat with your palms in a prayer position, then gently push your knees outwards as far as you can (do two outward pulses) then return to the parallel starting position. Do 10 repetitions.
Clamshell Pulses: Start back on your forearm, feet stacked on top of each other and then lift both feet off the ground. Keeping your feet elevated as high as you can, open your top leg and then close, do 10 repetitions then switch to the other side for another 10 repetitions.
Donkey Kick Extensions: Start on all fours, with your wrists directly under your shoulders. Lift your right leg out to the side and bend your knee, creating a 90 degree angle with your leg. Push your heel back directly behind you, then swing your leg to the right side of your body. Bend your leg to bring your heel back in. Do this 10 times with one leg and 10 with the other.
Plyo Lunges to Static Squat: Start in a forward lunge, your right knee tracking directly above your ankle and left leg behind your body. Jump to the highest point you can then land in the same position, with your right leg in front. Step your left foot forward to meet your right and bring your arms overhead, holding a squat position for a few seconds, then bring your hands back down and step your right leg back. Do 10 repetitions.
Repeat this entire circuit three times.
Butt Lifters: Lie flat on your stomach and place your palms on top of each other, directly in front of your face. Keeping your heels together, lift your knees off the ground. Then lift your heels as high as you can and bring them back down just an inch or two. Do this pulse 50 times, squeezing your tush with each upwards movement.
The best combo of all might be tight and firm. Exactly what your thighs and backside will look like after you’ve made this workout a weekly staple.
What other trouble-zone workouts would you like to see on Physical Kitchness?
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