Gymnastics Conditioning Inspired Booty + Leg Workout

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I’ve loved watching gymnastics ever since I can remember. I’ve always admired the athletes’ strength and dedication to their sport. Now my daughter is in gymnastics and I love watching her!

During one of her nights of “camp” they had a conditioning class in the gym alongside her class. I started paying attention because those girls were in awesome shape. Their session was TWO HOURS long and they were moving constantly. I felt tired just watching them!

It didn’t take long before I decided to note a few of the moves to form my own workouts and the first one I’ve come up with is for booty and legs.

I did this workout on a Monday and was still sore on Thursday. And I’ve been working out pretty regularly so my body seemed to “appreciate” the change in movements. I definitely needed a warm bath soak!


Gymnastics Conditioning – Inspired Booty + Leg Workout

*I did not use any weights the first time I did this workout and I’m glad I didn’t, actually. I’m super sore! Feel free to add them if you like!

Fire Hydrant Kicks (aka Butt BURNER)

To perform a fire hydrant kick, get down on all fours and lift your leg out one side at a time (think dog peeing on a fire hydrant) and then extend your leg out in a kicking motion before bringing it back underneath you.

  • 10 reps each leg, 9 reps each leg, 8 reps each leg…. all the way down to 1 rep for each leg. I promise this burns. (55 reps per leg in all)


  • 3 sets of 10 reps (slow pace)

Sumo Squats

  • 3 sets of 10 reps (slow pace)

Alternate Single Leg Deadlifts

  • 3 sets of 10 reps each leg (slow pace)

Calf Raises

  • 3 sets of 20


Feel free to use the image below to save this workout to Pinterest for later!

gymnastics conditioning inspired leg workout


Make sure you fuel your body properly after you’re done because your muscles will need it!

My current favorite post-workout drinks are the Premier Protein Ready to Drink Shakes in Caramel. All my kids love them too so you know they’re good! (if you like caramel flavor)

xo Mindi

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My name is Mindi and I'm an office manager and blogger living in Minnesota with my husband and our blended family of four children. Thank you for visiting Lifting Makes Me Happy! I fight depression and anxiety with healthy living and writing. I hope you are encouraged and motivated by the things I share here. I appreciate you stopping by!

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