Courtney King's Bleacher Booty Workout

M&S Team
Written By: M&S Team
December 5th, 2017
Updated: March 30th, 2021
Categories: Articles Training
Tags: Video
BPI Athlete Courtney King shares one of her favorite 15-20 min outdoor circuit routines for leg toning and glute development without using any equipment.

Team BPI took over the Muscle & Strength facility last month.

While here, Courtney King took us outside and showed us a quick workout that can be done in the great outdoors.

This Bleacher Booty workout requires no equipment, can be done outside, and only takes 15-20 minutes!

The Bleacher Booty Workout

This workout is meant to be performed as a circuit. After a warm up, you perform 10 reps per leg for single leg exercises and 12-15 reps for double leg exercises for 3 rounds.

The only rest you will take will be in between rounds and should be limited to 60-90 seconds.

This workout can be done any day of the week and can serve as your cardio or as a glute workout.

For the best results, pair it with a complete and balanced workout routine.

Exercise Sets Reps
1a. Walking Lunges 3 20
1b. Jogging 3 Back to start
2a. Bulgarian Split Squat 3 10 each leg
2b. Bleacher Jumps 3 12-15
2c. Step Ups 3 10 each leg
2d. Squat Jumps 3 15
2e. Curtsy Lunges 3 10 each leg