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.
Final Burnout Move
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?
Disclaimer: Please note that there may be some affiliate links on this page and I will earn a small commission if you purchase through those links. However, all opinions are my own. Thank you for your support.
As a foodblogger I certainly need all the lower body work I can get. I am pinning (and printing) this workout. Thanks!
LOL! #foodbloggerprobs We just like to eat, don’t we? So glad you found value in this workout Jamie!
First of all as usual, you are adorbs. Great photos and I really got a good idea of what you were trying to teach. In fact, I am doing donkey kick extensions while I write!
Being adorbs is such a sweet compliment. Thanks Heather! I’m very impressed that you can donkey and type – that is dedication!!
Love this work out! I am always looking for new things to add to my routine.
So glad this is helpful for you Mistie!
This looks like a crazy good workout for the hips! I could use more ab options, too – I’m easily bored with abs 🙂
Hips don’t lie Alisa. Sorry, just had to 😉 Thanks for your ab suggestion! I’ll definitely keep it in mind.
This looks like a great workout! I love Barre so I will have to give it a try.
Whoo hoo – fellow barre lover! This is like the energizer bunny version of barre. LOL! Thanks Karin.
This looks killer! And those pants are super cute on you 🙂
Totally killer! Thanks girlfriend! Muah.
I am kinda pumped up to do this. I know this is random but have you ever thought of doing youtube videos. You are great!
Anne you made my night! I would love to do YouTube videos. Just one of my goals on the never ending list!! Thanks for your support!
Thanks for sharing these moves. I love those pants, anything bright and fun are always my favorite!
Fun pants just make the world better. Period. Thanks Becki!
This looks like an awesome workout! I might have to modify it some for pregnancy but I’m going to try it tomorrow!
Thanks Claire! You could definitely modify it – The plyo butt & thigh blaster and the final burnout move would definitely be ones to modify for your prego belly!
I just bought my first pair of Under Armour leggings and LOVE them – now I want these ones!! I’m finally getting back into strength training and this workout will be great for days when I’m just doing bodyweight. I mean.. who doesn’t want a cute booty? 🙂
Aren’t they so fab? I love the quality! I love using bodyweight for higher intensity workouts, especially when you can do them at home. Thanks so much for stopping by Leigha!
BOOTY!!
Not going to lie, my booty is probably my least favorite area to work, simply because mine is already so dang large! I do love plyos though, because they burn my thighs and hamstrings out like no other. Love that this workout is a combination of both plyos and barre!
Hey Kat – some people are wishing they had a large booty girlfriend! I’d love to do a booty-focused workout. Everyone loves a toned, perky backside, right?! I hate the leg burn with plyometrics yet love it at the same time! Burn = results!
OK, first can we discuss those leggings? Those are amazing and I love UA gear. And this workout? Love it and can’t wait to try it!
Aren’t they SO FUN?! I love the quality too – they are so snug and fit in all the right places! Hope you do try this Christine – thanks for stopping by to check it out!
What a great combo! Plyometrics are SO HARD, so I know that this workout must be crazy effective! 🙂
SO HARD. I know. The burn sucks but the result is awesome. It’s one of those classic love/hate things! Thanks Blair!
You look amazing!
Awe, make me blush. Thanks Rachel 🙂
I love the barre workout! Thanks for posting great pictures – this really helps!
Thanks Ms. Nitta! Glad this is helpful for ya!
This looks like such a good workout, Chrissa! Thanks for sharing! 🙂
It is a GREAT workout! Thank for stopping by Sina!
I already feel the burn! Excited to give this a go. I was just saying yesterday that I need a new leg workout!
Awesome! I love when the universe aligns and you get just what you need. Let me know how it goes Kerin!
Wow! This looks like an amazing workout! I’ve done a few of these moves in my barre class, but not with the jumping. I can see that the jumps would take it to the next level. Thank you!
You’re so welcome Shann! The plyo moves really DO take it from a great workout to a killer workout.
Going to have to get back into exercise – Thanks for linking up to Pin Worthy Wednesday, I have pinned your post to the Pin Worthy Wednesday Pinterest Board.
I hope I can help you with that! Lots of good workouts – including a low-impact one that is great for beginners or those just getting back in to the swing of things!