As a fitness professional for almost a decade, I can now say I have trained every single type of woman you can think of. From pro athletes and celebrities, to chefs and housewives to multimillionaires and more, everyone is looking for the same thing. It’s the ultimate in looking fit: killer legs and a great booty—especially now that the nice weather is almost upon us.

That’s why I’ve made it my life’s work to be able to help people get workout and nutrition programs that will give them the bodies they want.

Designed by me, the programs are all mobile friendly (so you can do them on the run, literally) and take the guesswork out of your health and fitness goals. Nice guy that I am, though, I’m sharing four of my best leg and butt exercises right here, all with photographic instruction. Oh and before I forget, you don’t need any equipment. Just bring your lovely self and get started.  

Killer Leg and Butt Workout: 4 Easy Exercises

Do these exercises in order one after the other for high reps of 15-25 or 20-30 seconds each. Take a short breather after all four exercises and repeat a minimum of two times to as many as five times to really shape up your legs.

EXERCISE 1: Single Leg Butt Bridge Oh this is one of my favorites and if done correctly will make your butt feel like it’s trying to escape your body by running up your back! Start on your back. Place one foot on the ground below your knees with the other leg in the air. Drive from the heel from the foot on the ground to raise your butt and hips in the air as high as you can to squeeze your butt. Slowly lower to the bottom and repeat. Switch legs once done with the starting leg.  

EXERCISE 2: Pulsing Lunge This exercise will not only burn your legs but fat as well! Start with one foot in front of the other in a lunge position. Keep the weight on your front heel and bend through your front knee so that your lead leg ends up in a 90 degree angle relative to your hips. Pulse up and down on the front leg making sure NOT to come all the way up at the top placing constant stress on the front leg.

Joey Thurman's Killer Leg & Butt Workout

By BrazenWoman

Want your best butt and legs ever? Joey shares his four favourite exercises with us. No equipment needed—all you need is your hot bod and a towel or mat. Time to get bootylicious.

  • Single Leg Butt Bridge

    By BrazenWoman

    Start on your back. Place one foot on the ground below your knees with the other leg in the air. Drive from the heel from the foot on the ground. 

  • Single Leg Butt Bridge

    By BrazenWoman

    raise your butt and hips in the air as high as you can to squeeze your butt. Slowly lower to the bottom and repeat. Switch legs once done with the starting leg.

  • Pulsing Lunge

    By BrazenWoman

    Start with one foot in front of the other in a lunge position. Keep the weight on your front heel and bend through your front knee. 

  • Item 1

    By BrazenWoman

    End with the lead leg in a 90 degree angle relative to your hips. Pulse up and down on the front leg making sure NOT to come all the way up at the top placing constant stress on the front leg.

  • Plie Squat—Heels Down

    By BrazenWoman

    Stand with your feet wider than your hips & turn your feet outward to feel a stretch in your groin. Keep the pressure on your heels & slowly lower your body keeping your back straight and abs tight. 

  • Plie Squat—Heels Down

    By BrazenWoman

    Go as low as you comfortably can while keeping your heels down, once you reach the bottom drive up through your heels engaging your groin muscles and squeezing your butt at the top.

  • Plie Squat—Heels Up

    By BrazenWoman

    Stand with your feet wider than hips. Turn your feet outward to feel a stretch in your groin. Lift heels up slowly lower your body keeping your back straight and abs tight. 

  • Plie Squat—Heels Up

    By BrazenWoman

    Go as low as you comfortably can while keeping your heels up, once you reach the bottom drive up through the balls of your feet engaging your groin muscles and squeezing your butt at the top.

EXERCISE 3: Plie Squat – Heels Down This exercise will get the troublesome area of your inner thighs that everyone seems to jump on the machine in the gym; you know the one I’m talking about, a modern day thigh master. Stand with your feet wider than your hips and turn your feet outward to feel a stretch in your groin. Keep the pressure on your heels and slowly lower your body keeping your back straight and abs tight. Go as low as you comfortably can while keeping your heels down, once you reach the bottom drive up through your heels engaging your groin muscles and squeezing your butt at the top.  

EXERCISE 4: Plie Squat – Heels Up The same position as the heels down plie but your heels will be in the air making this move more challenging on your groin and booty. Stand with your feet wider than your hips and turn your feet outward to feel a stretch in your groin. Lift your heels up and slowly lower your body keeping your back straight and abs tight. Go as low as you comfortably can while keeping your heels up, once you reach the bottom drive up through the balls of your feet engaging your groin muscles and squeezing your butt at the top.

To follow along with a playlist of all of these exercises, click here.

And for a complete program sent daily by email with videos and instructions, click here.

10 Ways To Burn 200 Calories In Less Than An Hour

By BrazenWoman

Time to take [celeb trainer Joey Thurman](https://www.thelifestylerenovation.com/)'s advice. These everyday activities will burn calories faster than you can say Exercise. 

  • Hop on a Bike

    By BrazenWoman

    Jump on your bike and take a ride around the neighborhood. The best part is that cycling for 30 minutes at 10-12 mph will burn 210 calories. And you can bring the family along for the workout.

  • Jump Rope

    By BrazenWoman

    Feel like a kid again and jump rope. Skipping is a great way to get your heart pumping even if you don’t have a lot of time. You can burn those 200 calories in just 10-15 minutes.

  • Climb Stairs

    By BrazenWoman

    Climb your way to killer legs! Climbing stairs doesn’t have to be done at the gym. You can do this activity at home, at the gym or at a park. Climbing stairs for 30 minutes will burn 200 calories.

  • Go Dancing

    By BrazenWoman

    Just dance, and not only because it's fun. For those who love to dance around their room while no one is watching, keep it up. Dancing for 40 minutes will burn 216 calories.

  • Go Bowling

    By BrazenWoman

    Make your workout a perfect game. When coming up with date night ideas, don’t forget about bowling. Hitting the lanes for an hour will burn 200 calories.

  • Take Up Basketball

    By BrazenWoman

    Who doesn’t love a little friendly competition? Gather your friends or look for a pickup game, and hit the court. You only have to play for 20 minutes to burn 200 calories.

  • Take a Jog

    By BrazenWoman

    Go for a jog to start the day or use it to wind down and release tension at the day's end. Best part: A 25-minute jog will have you burning 218 calories.

  • Go Swimming

    By BrazenWoman

    Take a dive right into the water. Swimming is not only refreshing. It's a favourite for many and a great low impact activity. Taking a 30-minute swim can burn 215 calories.

  • Play Tennis

    By BrazenWoman

    Game, set, match! You don’t need to have skills like a Williams sister or Andy Roddick to see results from this game. Hitting the courts for 25 minutes will burn 218 calories.

  • Basic Training

    By BrazenWoman

    Are you army strong? You can be. If you are looking for a killer workout, try a basic training workout. A 30-minute workout of pushups, sit-ups and timed sprints running will burn 200 calories.

About the author

Joey Thurman

Joey Thurman is a health, fitness, and nutrition expert and the creator of The Lifestyle Renovation, a website dedicated to helping people achieve their health and fitness goals. He has appeared on CBS, FOX, ABC, and WCIU sharing his insights as a celebrity fitness trainer and published author. He is a Certified Personal Trainer (CPT) with the American Council on Exercise, a Fitness Nutrition Specialist (FNS) and a FITchef. For more information, please visit www.thelifestylerenovation.com and follow Joey on Instagram and Twitter at @JoeyThurmanFit.

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