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Baby Got Back: 22-Min Circuit

4 min
 · 
6 exercises
Today we have a circuit that has one purpose – to shape and strengthen your butt. Oh, if only all circuits could be this way! Your goal is to cycle through this circuit as many times as you can in 22 minutes. // View the full Baby Got Back workout pack at https://wlabs.me/b-g-b
Air Squats
1 sets
12 reps
Explosive Jumping Alternating Lunges
1 sets
8 reps
Donkey Kicks
1 sets
10 reps
Jump Squats
1 sets
10 reps
Bodyweight Walking Lunges
1 sets
10 reps
Bench Flutter Kicks
1 sets
12 reps
Baby Got Back: 22-Min Circuit
4 min
 · 
6 exercises
Today we have a circuit that has one purpose – to shape and strengthen your butt. Oh, if only all circuits could be this way! Your goal is to cycle through this circuit as many times as you can in 22 minutes. // View the full Baby Got Back workout pack at https://wlabs.me/b-g-b
Air Squats
1 sets
12 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Make sure to go nice and low with these!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Explosive Jumping Alternating Lunges
1 sets
8 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Shoot for 8 reps per leg!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
  • Stand straight with a tight core and your chest up.
  • You will be in a classic lunge position. Step forward and be sure to keep your front knee bent. At the same time, extend the back leg.
  • Your back knee should be slightly bent.
  • Place your hands on your hips. If you want a challenge, place them straight above the head.
  • Using all of your force, jump into the air. Simultaneously, switch your leg stance in midair.
  • Land in the lunge position and repeat.
Donkey Kicks
1 sets
10 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Kick each leg 10 times and move straight on!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat.
  2. Position your hands underneath your shoulders and place your knees under your hips.
  3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
  4. Lower the knee without touching the floor and repeat the lift.
  5. Once you’ve completed the reps on the right leg, switch legs.
Jump Squats
1 sets
10 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Again, get nice and low and then explode upwards.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Bodyweight Walking Lunges
1 sets
10 reps
Set 1 of 1
Rest before next set
Get ready
123GO
The further you step, the better it is for that posterior of yours!
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
  2. Step forward with either leg in a long stride. Keep your other foot in place behind you.
  3. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
  4. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
  5. Hold for a count of one.
  6. Push down through your front heel and extend both knees to return to the start position.
  7. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
  8. Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.

Bench Flutter Kicks
1 sets
12 reps
Set 1 of 1
Rest before next set
Get ready
123GO
It's all butt here baby. 12 reps per leg, then start again!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body .
  2. Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
  3. Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
  4. Start the exercise by raising you left leg higher than your right leg.
  5. Then lower the left leg as you lift the right leg and so on.
  6. Alternate in this manner  until you have done all repetitions for each leg.

When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.

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