This is an absolute killer workout which targets your legs, butt and gets your heart rate racing. Another bonus is that it doesn’t take that long (15-20 minutes, depending on your fitness level).

I actually did not design this workout. It is a workout that I took from Jesinta Campbell. However, I have done very similar workouts to this in crossfit, and I love it!

I do it when I need a good butt kicking. BUT, I don’t do these type of workouts all the time. This is purely because lots of squats and lunges make my legs too muscular for my own liking and I prefer my legs to have a leaner look. It is still a fantastic workout and will burn lots of calories :)

Butt Challenge Workout

  • 20 squat press
  • 20 kettlebell swings
  • 20 jump lunges (10 each leg)
  • 400m sprint
  • 16 squat press
  • 20 kettlebell swings
  • 16 jump lunges
  • 400m sprint
  • 12 squat press
  • 12 kettlebell swings
  • 12 jump lunges
  • 400m sprint
  • 8 squat press
  • 8 kettlebell swings
  • 8 jump lunges
  • 400m sprint
  • 4 squat press
  • 4 kettlebell swings
  • 4 jump lunges
  • 400m sprint

Complete this circuit as fast as you can, without any rest.


  • Squat press – use dumbbells between 6 to 10kgs each
  • Kettlebell swings – use a 12-16kg kettlebell
  • 400m sprint – aim for a speed between 14 – 17km/hr


Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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