Reshape your lower body with this weight and band workout

Resistance training is a must to shape and tone your lower body. Using both weights and resistance bands gives you a very effective workout to challenge your thighs and glutes. By supersetting the thigh and glute exercises you are able to efficiently work through this workout while really challenging yourself. I love it! Warning…if you choose the right weights, you WILL be sore! Its a real leg burnout! Is there anything better than feeling sore after a leg workout??? I think not! To me it says: JOB WELL DONE!


  • Superset the strength sets 2-3 times through with an ABABAB format following the suggested reps.  Rest as needed.

  • Do a quick blast with jump rope before moving on to next set.

  • Click on exercises for video demonstration.

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.  Click HERE for full disclaimer.


dumbbells or kettlebells, resistance bands

Warm up:  30 seconds of each exercise

 (click here for video of warm up exercises)

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges



A.  Stiff Legged Deadlift 10 (use dumbbells or barbell)

B. Band squat side step 20 (10 to the left and 10 to the right)

30-50 jump rope


A.  Bulgarian Split Squat L/R 10

B. Hamstring curls on yoga ball or using TRX 10

30-50 jump rope


A. Good mornings 10

B. Band outer thigh pulses 20-40

30-50 jump rope


A.  Side Lunge with Dumbbells L/R 10

B. Band glute raise or weighted glute raise 10

Fill out the form below for a printable copy of the workout. After submitting the form, don’t forget to click the link:)

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reshape your lower body workout! total leg burnout circuits!
tone and shape your legs with this workout!

want to finish with some ab exercises?