Sweat-Marks Rock! Butt and Leg Home Strength Workout

Hi everyone,

After my last Home Strength Workout, I have got a little buzz back for this type of design 😀 So I thought I would put together a mammoth workout which, not only combines Strength and Conditioning that focuses on our glutes and legs, but is all done with ONE Kettlebell and Body Weight. You will need a bench or chair, but if you don’t have these things then I offer alternatives to these exercises below 🙂

In the video intro I had this whole spiel about how even working at at higher rep and lighter weight in this way will help most people build or maintain strength. But I waffled on so long that I had to cut it out. Basically what I was saying was that even though you will never reach your MAX strength at home (unless you have a huge selection of weights), you will STRENGTHEN your movement patterns by allowing yourself to train within full range of movement.  So to use the Front Squat as an example: Because you are not front squatting MAX weights, you are more likely to squat more often with better form which reinforces your coordination, mobility, stability and basically muscle memory for the front squat. So all elements come together to make that lift better.  For me, my home workouts have supported my heavier lifts in the gym but, more importantly, my home workouts have supported me in everyday life.

As I have said before here (and often to myself), it is not always about the numbers; it is about moving better, stronger and for longer – IN LIFE! For most of us, we need to remember how training really applies to our lives. Think about context. For me, I don’t ever intend on being a Powerlifter for example – I just want to be “Marianne Gone Strong”.

Obviously this is just how I see things (now), so I know there will be people out there who want the numbers. And I totally get that  – because I still have a few “wee” goals in mind. But what has struck me lately (by watching people move, who don’t train) is that I would much rather my body moved well and was balanced across the board than ever reach my 100kg squat goal. I can honestly say that my workouts have been the BEST thing for that. Now, the credit doesn’t all fall with me, because you have all seen how much I have learned from others over the last 2 years and I have taken their advice and applied it to my home (and gym) training. It is just so interesting how these workouts have made such a difference.  Just the other day I was watching some old videos of mine and OMG – what a difference!


What I am trying to say is that while today’s workout may not seem like a strength workout (because of the higher rep range), rest assured that for most of you this will help make you stronger! I can even tell you that the Contra-lateral Single-Leg Deadlifts are so effective for your glutes and stabilising muscles, that mine are still sore 2 days later (I did this workout on Sunday).  And I know that the benefits of this type of exercise carry over into my work life. For example: There are times when I have to manage to put a blood pressure cuff onto a patient with little room around the bed meaning I have to reach over. Before, I would find my back straining as I did this, but now I do a little Single-Leg DL; hinging at the hips and letting the back leg pivot out, saving my back 😀 Pretty cool, eh?

The Workout

There are two sections; Strength then Conditioning. This is a long workout (took me about 50 mins), so feel free to maybe only do one section.  The Strength Section focuses on lower body exercises and will really help strengthen and shape the glutes, hamstrings and quads. The Conditioning Section is a Full Body Interval Blast and this is when you earn your Sweat Marks 😉

Strength Section

Complete 3 sets of each exercise before moving on to the next exercise.  If you only have one weight available, then aim to do similar reps each set. If you have more weight, then increase it each set and adjust the reps accordingly.  For recovery between sets I recommend focusing on how you feel. Everyone recovers differently (both physically and mentally), so wait until you feel ready to put your effort in again. But, don’t wait so long that you cool down or lose interest … that’s a little counter-productive LOL!

For the single leg exercises one set is when you have completed all the reps on both sides.  EG – 12 reps (right) + 12 reps (left) = 1 set.

As always my weights and reps are in brackets.

  • KB Goblet Squat x 8 – 15 reps (24kg – 12, 12, 12)
  • *Single-Leg Hip Thrusts (right) x 10 – 15 reps (12, 12, 11)
  • *Single-Leg Hip Thrusts (left) x 10 – 15 reps (12, 12, 10)
  • **KB High Deficit Reverse Lunge (right) x 8 – 12 reps (24kg – 8,8,8 )
  • Same for Left
  • ***Contra-lateral Single-Leg Deadlift (right) x 8 – 12 reps (24kg – 8, 8, then 20kg – 10)
  • Same on Left

* -Remember to consider what level you are at for this exercise. Check out my Glute Bridge Progression tutorial for the progression/regression sequence.  Also for people who don’t have equipment like mine, you don’t need it – Check out Bret’s Video here of another great Glute Workout and ideas for Hip Thrusts.

** Instead of such a high step, try using a smaller step off the bottom stair, or just do Reverse Lunges on one level.

*** For the Single KB, Single-Leg Deadlifts here is the progression sequence: Easiest – Body Weight only, next – One KB in two hands in front of forward leg, next is KB on same side as forward leg, then the hardest of these is Contra-lateral (meaning the weight is on the opposite side). Obviously you can double up your KBs if you have them, even if they are different weights 🙂

Conditioning Section

Set your Gymboss Interval Timer for 24 cycles of 15 seconds recovery and 30 seconds effort. Complete 3 rounds of the following 8 exercises. I didn’t keep reps.

  1. ****Side to Side Step Ups
  2. Two-Handed KB Swing (20kg)
  3. Two Sumo Jump Burpee
  4. Alternating Bent Over Row (16kg)
  5. Stand-Kneel-Stand (right) (16kg)
  6. Stand-Kneel-Stand (left) (16kg)
  7. Plank Climber
  8. Dynamic Squats

Are you rocking your sweat marks 😉

**** Don’t have a Step, then do High Knees, skipping, mountain climbers, jumping jacks … anything to keep that heart rate and intensity UP!

Have fun!


  • December 20, 2011

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