Guys – maybe you’re tired of the chicken legs. Girls – if saddlebags and inner-thigh bulge are two areas that typically top your “trouble zones” list; you’re not alone. Bottom line – male or female – with summer around the corner; we’re all in the market to strengthen and sculpt up our lower bodies.

The following three exercises hit every major muscle group in your lower body (and burn fat all over) to help maximize your workout time and your results.

How it works: Up to three times a week, do 4 rounds of each of these exercises back-to-back, with little to no rest in between moves. Add it into addition to your Elite Sport & Fitness workout.

Equipment: Sled (start unloaded and add weight as necessary); Use the turf for markers

3-Part Butt Burner Workout

Exercises and Workout prescribed by Deuce McMillan; NASM-CPT and TRX Certified 

Sled Push

The sled push is a strength-based cardio move that will raise your heart rate up while working your quads, hamstrings, glutes, lower back, and calf muscles in one movement. It also helps develop power and strength in the glutes and hamstrings.

  • Load weight onto sled
  • Starting at the end of the turf, stand behind sled, fully extend arms, grab handles and form 45-degree angle with body
  • Quickly drive right knee up as high as possible
  • Drive right foot down onto ground underneath hips
  • Repeat with left leg
  • Perform sequence in marching motion until you reach the end of the turf.

Adaptation: Once you feel comfortable with the technique, perform the same sequence as an all-out sprint. Apply the same sets and distance.
Coaching Points:

  • You should be able to draw a straight line from your ears down to your hips and ankles
  • Your foot and toes should be dorsi-flexed
  • Keep toe underneath knee and heel underneath butt in the top position

Walking Reverse Lunge

 This twist on the lunge offers the body an opportunity to move in a direction that most of us do not spend much time on. Another plus side is it’s less difficult to balance in reverse lunge because the center of gravity always remains between the two feet, This makes it a good option for people who have problems with balance. The vertical nature of the exercise also puts less force on the joints making it a suitable option for individuals with knee issues as well as those lacking hip mobility.

  • Once you reach the end of your Sled Push, stand with your feet together at the end of the Turf.
  • Step backwards with your right foot and bend at both knees until your legs make a 90 degree angle.
  • Now stand back up and step back with your left foot (in a backwards walking motion) and do the same action as you did with the right leg.
  • Repeat this motion for the set amount of repetitions.

Variation: Add weights such as kettlebells or dumbbells to your lunge to increase intensity.

Frog Hops 

The frog jump is a great toning and conditioning move that forces your muscles to generate a lot of force in a short amount of time for a greater calorie burn. 

  • After you finish your lunge series, face back towards the turf facing the sled on the opposite end.
  • Start in a deep squat position, heels and toes back, knees in line with ankles.
  • Jump straight up, pushing off the ground mainly using the balls of your feet.
  • Land on the balls on your feet and return to original position.
  • Repeat until you reach the sled.