Lower - Cardio

Brazilian Booty Plyometric Workout

by Katie Proctor

Leg day every day! You will love this Lower Body Plyometric Workout that incorporates lower body strength training and plyometrics!

Equipment Needed: Medium and healthy dumbbells

Warm Up: Walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.

Description: Do 3 sets of each exercise and rest 30-60 seconds in between.


16 Wide + Narrow Squats

  1. Stand with your feet touching. Hold a dumbbell in each hand at your sides.
  2. Lower your hips toward the ground, bringing your thighs parallel with the floor. Be sure to keep weight back in your heels and chest lifted.
  3. Then rise back up, straightening the legs, squeezing the glutes at the top of the movement.
  4. Take a large step to the right with your right leg, repeat this movement performing a squat with a wider stance; dumbbells in-between the legs.  
  5. Again stand back up, squeezing the glutes and stepping back to a narrow squat.
  6. Repeat this movement alternating wide steps the right and left.

16 Jack In the Box Squat Jumps

  1. Start standing with your feet wider than shoulder-width distance apart. Lower down into a squat, touching your fingertips to the ground between your legs.
  2. Then explode up, jumping your feet together as you bring your arms straight overhead.
  3. Repeat this wide-to-narrow jump squat for the number of reps listed while engaging your core throughout the entire movement.

20 Alternating Lunge + Twist

  1. Begin standing with your feet hip-width apart holding a medium/heavy dumbbell.
  2. Take a step forward with your right leg and lower down into a lunge keeping your knee stacked over your ankle and chest up.
  3. Rotate your upper body to the right, making to keep alignment in your spine. Rotate back to the lunge and step back to standing.
  4. Repeat on other leg.

20 Split Jumps

  1. Take a large step backwards with your left foot and lower your body towards the floor into a reverse lunge. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Keeping your front, right knee behind your toes.
  2. With your core engaged, explode up, pushing off the bottoms of both feet jumping straight up. Switch the position of your feet in midair, landing in a low lunge position this time with your right foot back and your left foot forward.
  3. Repeat this movement alternating legs as you jump. Make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip.

20 Dumbbell Glute Bridge

  1. Lie down with your back on the floor; with your knees bent and your feet shoulder-width apart. Extend your arms at your sides or hold a weight in your hands on your hips. Lift your chin up off your chest, gazing up at the ceiling.
  2. Press your hips up toward the ceiling, squeezing your glutes while keeping your knees in line with your toes.
  3. When your body makes a straight line from your hips to your knees, hold at the top for a second then lower back to the starting position.
  4. That is one rep, repeat for the number of reps listed.

20 Single Leg Deadlift Hops

  1. Stand with feet together, arms at your sides.
  2. Lift your right leg off the ground so you are balancing on your left leg; keeping your right ankle near your left ankle.
  3. Lower down into a single leg deadlift, keeping the weight in your left heel and chest lifted. Tap the ground with your fingertips if you can.
  4. Then explode straight up off your left leg, leaving the ground if you can.
  5. Land softly on your left leg and repeat this movement for the number of reps listed on each leg.

12 Dumbbell Prisoner Squats

  1. Stand with feet shoulder width apart, toes pointing forward. Holding a dumbbell in each hand at your shoulders.
  2. Slowly lower down into a squat, then drop one knee to the ground, followed by both knees to the ground. So you are now kneeling on the ground with weights at your shoulders.
  3. Then step back up to a standing position one foot at a time.
  4. That is one rep. Repeat this movement while keeping your core engaged for the number of reps listed.

20 Squat Jumps

  1. Begin in neutral standing position, feet shoulder width distance apart, arms at your sides.
  2. As you lower down into a squat position, push your hips back like you are going to sit down on a chair. Try to keep your weight in your heels, chest lift, core engaged and gaze forward.
  3. At the bottom of your squat, drive through the bottom of your feet and explode up leaving the ground as you press your hips forward and drive your arms back behind you.
  4. Land softly on your feet, returning to the low squat position.
  5. Repeat this movement for number of reps listed.

Bonus Burnout – Mini Circuit

  • 30 seconds hopscotch squats, 30 seconds heisman bounds, 30 seconds dumbbell swings, 30 sec lunge + squat jumps.

Originally seen on Fit Foodie Finds.

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