5-Move Legs and Booty Pulse

Get ready to rock your lower body and join Coach Neesha for this fun workout you can do with just some dumbbells or weighted objects!

Coach Neesha is a NASM Certified Personal Trainer and a Team Betty Rocker Coach.

Wondering if you can do this workout as a beginner? If you’re new to strength training, getting back in shape after recovering from an injury or setback, this workout (and all of my challenges in Rock Your Life) has guidance on your form and modifications for easing into certain moves, so you can get going no matter where you are starting from.

This workout will strengthen your legs and booty while increasing your cardio endurance. It’s short, powerful and a great way to raise your energy!

Strengthening your muscle tissue is one of the single most important things you can do to support your longevity (1). It boosts your immune system, increases your fat burning potential, supports your joints, and can even improve your sleep.

Building your bone density, deliberately strengthening the muscles that surround and support your joints, and challenging yourself in this way will go a long way to keeping you strong, active and healthy for many years to come.

Now, join Coach Neesha for this strong lower body burn!

The Fast Fitness Challenge is an incredibly effective, time-saving challenge in the 15-20 minute range (I have challenges of all different lengths in Rock Your Life). When you start, you can opt to use any of the 3 calendar tracks you have access to for your life stage and schedule demands.

Start this challenge today!

(Returning to Rock Your Life? Just use the “returning members” button on the same page!)


Legs and Booty Pulse

Click to expand and see all workout move descriptions

Equipment: knee-high elevated surface, small stool, weighted objects, chair or a wall
Format: Perform the circuit 3 times within suggested rep ranges.


Elevated Bridge Lift Pulse (6-8)

  • Begin on your back with your knees bent and your heels on an exercise ball or low elevated surface.
  • Keeping your core braced, press through your heels to lift your hips up and engage your glutes.
  • Pause here to pulse your thrusts three times at the top of the exercise.
  • Lower your hips back down toward the floor with control and repeat.
  • MOD: Perform bridge lifts with your feet on the floor.

Sumo Squat Pulse (6-10)

  • Begin by standing with your feet wider than hip distance, allowing your feet to turn out naturally, holding a weighted object in each hand..
  • Brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
  • Drive through your heels to slightly straighten your legs and bend them again, pulsing in your sumo squat.
  • Drive through your heels, squeezing your glutes to power back to standing.
  • Repeat for your max reps.
  • MOD: Use an elevated surface behind you as you squat to guide your squat form.

Single Leg Split Squat Pulse (8-12 each side)

  • Begin standing, a weighted object in each hand and with one foot on an elevated surface behind you, your feet hip width distance and spaced far apart enough for a good lunge position.
  • Find your optimal foot positioning by sitting on the edge of your elevated surface so that the edge is right where your butt meets your thigh. Extend the working leg out straight; wherever your foot lands is where you should place it during this split squat.
  • Lower yourself down with control by bending your knees to the depth that is comfortable for you (ensure that your front knee isn’t buckling in or bowing out).
  • Straighten through the knee slightly and bend again a couple of times, pulsing in your split squat.
  • Drive through your front heel to come to standing
  • Repeat for your max reps and switch sides.
  • MOD: Perform this exercise body weight only, placing your hand against a wall for balance, or performing regular forward lunges on your mat

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Conventional Deadlift (6-10)

  • Begin standing with your feet hip distance apart, core braced.
  • Push your hips back and hinge forward, bending your knees. If you’re using dumbbells, you’ll keep them in close to your shins (at mid-shin) and lift your chest, straightening your back and dropping your hips down. If you’re using a barbell this is where you’ll grip the bar and lift your chest, dropping your hips slightly, and engaging between your shoulders.
  • Drive through your entire foot as you straighten your legs (imagine you’re pushing the earth away from you), keeping your weight moving in a straight line close to your body.
  • Feel your glutes and hamstrings working through this lift, and do not lean back at the top.
  • MOD: Remove the weighted objects and do this move with just your bodyweight.

Lateral Leg Raise Pulse(8-12)

  • Begin standing upright with a braced core.
  • Maintaining square hips, laterally raise your right leg, lower and lift it slightly a couple of times in a pulse, then lower it back down to the mat with control.
  • Repeat on the same side for your max reps..
  • For the next round, switch sides, raising the left leg. Continue alternating sides with each round.
  • MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance throughout this sequence.

Amazing job Rockstar! I am so proud of you for showing up today! Check in and let me know how you liked the workout and anything else you want to share – I love hearing from you.

Looking for support and a consistent plan to follow? Check out what Rock Your Life, (my home workout studio and women’s fitness community) has to offer! I’m so proud of Cylee for what she’s accomplished as she’s been rocking her fitness journey for the past 2 years!

“I’ve been hanging out on the down low being inspired by you all! These results are a two year journey, but I wanted to share them because I think too often we give up on ourselves because we are not seeing results immediately. At least that’s how I’ve been. Lol Anything WORTH doing takes time! It takes consistency. It takes determination.

Betty Rocker is my favorite so far. I highly recommend her programs and products.
The feature where they Email you your workout every morning is freaking genius! It literally gives me something to look forward to. I love her and all the coaches!” – Cylee, Rock Your Life member.

One-off workouts are great, but having a PLAN to follow is even better!

Join my online home workout studio and women’s fitness community, Rock Your Life, and get access to 30-day Challenges, a powerful support network unlike any other, new workout classes added every week you can do from the comfort of your own home – and share the journey while we help you reach your goals!

Click Here to get started in Rock Your Life today!


  1. McLeod, Michael et al. “Live strong and prosper: the importance of skeletal muscle strength for healthy ageing.” Biogerontology vol. 17,3 (2016): 497-510. doi:10.1007/s10522-015-9631-7. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4889643/

The post 5-Move Legs and Booty Pulse appeared first on The Betty Rocker.

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