• Home
  • Fitness
  • Nutrition
  • Girl Heroes
  • Life & Leftovers
  • Shop
Workouts | Exercise Library | Challenges | Fitness Tips | Motivation
 

Body Part Splits, Fitness, Workouts Previous Next

Backyard Butt Blaster

This is one of my favorite workouts to do when I’m crunched for time or can’t get to the gym. It takes about 15-25 minutes and all you need is a jump rope and that isn’t even necessary.

Jump rope -2 minutes (or jumping jacks)
25 lunges – each leg for 50 total (remember to lunge deep)
50 squats (azz to the grazz)
15 burpees
15 jump squats

Rest 2 minutes and repeat sequence 2 more times. If you need to, decrease the reps. For instance, if you are just starting out you could do 10-15 lunges each leg, 20-25 squats, 5 burpees, 5 jump squats. I know when I’m pushing myself and when I’m not. I also listen to my body closely so I know when to pull back so I don’t overdo it. If this is too easy for you, increase reps or repeat the sequence until you those last few jump squats feel like your jumping in 3 feet deep mud. Have fun!

xoxo
j

Pin It

Tags: butt workout, leg workout, women's weight loss

About jennincat

I'm so happy you stopped by my little corner of the web where I write about fitness, food, and amazing women I "meet". I live in California with my wonderful husband and two rambunctious boys. I'm a personal trainer and dreamer. I enjoy most things but some of my favorites are reading, acting, camping, cooking, music, writing, traveling, and being in the moment with my favorite people! You can read more about me here! I hope you stop by often!
View all posts by jennincat →

You might also like

Motivational Capsules Every time I come across a new weight loss plan my heart skips a beat in hopes that this will be the...
Backyard Back-Ups : A Jump Rope Workout I like simplicity.  Maybe it's because I'm such a nut and I need simplicity to balance out all the craziness...
No Time to Workout Workout I have had a hard time getting in my workouts the last three weeks.  That's not to say I didn't get...
Scrawny Beasty Sprint Workout My gym membership is officially cancelled.  I was sick my last week so I I didn't even get to use it....

2 Responses to “Backyard Butt Blaster”

  1. On October 28, 2008 at 8:01 pm Aimee responded with... #

    This sounds good but, what’s a burpee?

    Reply
  2. On October 29, 2008 at 3:53 pm jennincat responded with... #

    I’ll do my best to “describe” a burpee.

    Start standing
    Put your hands on the ground while simultaneously and as smoothly as possible jump your legs out behind you to a push-up/plank position
    Do a push up
    Jump your legs back in and jump up off the ground

    Make sense??

    These kill my butt. A lot of the times I forget the push up in the middle and just hold the plank for a few seconds.

    Reply

Add your response

Click here to cancel reply.

My Name Is Jenn…

This is my (almost) sane quest for insane health. Let's
journey together!
Read On»
FacebookYouTubeTwitterPinterestRSSInstagram
Newschool Nomads Personal Training

About this article

  • Posted on October 27, 2008
  • Archived in Body Part Splits, Fitness, Workouts
  • There are 2 responses.
Disclosure: Occasionally, I receive free products. I'll let you know and pinky swear to write an honest review. This site also contains some affiliate links. I'm hoping to make a few pennies off of a product I have used, enjoy, and would recommend to a friend. These links helps cover the cost of running this site.

© 2025 Girl Heroes. All Rights Reserved.

Powered by NimsMedia.