Sculpt a Strong Booty With This 25-Minute CrossFit Workout

By Jenny Sugar

Updated on 1/17/2018 at 1:40 PM

POPSUGAR Photography | Kathryna Hancock
POPSUGAR Photography | Kathryna Hancock

If you can't make it to your CrossFit box or you've never tried CrossFit before, here's the perfect workout you can punch out at home. You don't need any equipment — just your own body and the determination to push yourself hard.

Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, designed this 25-minute workout and says it's very butt- and leg-intensive.

Having a hard time getting up the motivation and energy to take yourself through a workout at home? Jade said, "The biggest piece of motivation in terms of being able to train is just that. You're able, you can, you're well, alive, healthy, and live somewhere where you're able to do that." So be grateful that you can move your body and do it!

The Workout

Set a timer for four minutes. Do 10 burpees. Then for the remainder of the four minutes, do as many rounds as possible (AMRAP) of 10 air squats, 10 jumping lunges, and 10 diamond sit-ups. When the four minutes are up, take a one-minute rest. Repeat this four more times.

Air Squat
POPSUGAR Photography | Kyle Hartman

Air Squat

  • Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
  • Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor and bend the elbows, keeping weight back in your heels.
  • Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • Complete 10 reps.
Jumping Lunges
POPSUGAR Studios
POPSUGAR Photography

Jumping Lunges

  • Stand with your feet in a lunge position with your right leg in front, with the back knee just barely tapping the floor.
  • Jump your feet and switch legs so the left leg is in the front.
  • Complete a total of 10 reps (five per side).
Diamond Sit-Up
POPSUGAR Studios

Diamond Sit-Up

  • Lie on your back and open your legs into a diamond shape (known as Butterfly pose in yoga), with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
  • Curl the torso up, and tap the floor in front of your feet. If this is too difficult, just raise the torso off the floor as high as you can, performing a basic crunch.
  • Slowly lower back to the starting position to finish off one rep.
  • Complete 10 reps.