Using our specialty 5x5x5 structure, we present you with the 5x5x5 Pulse Workout for leaner legs and a firmer booty.

Just in case you haven’t seen it before on one of our other workouts, here’s how this structure works:

-5 Full range repetitions
-5 Pulses at the hardest range of the motion
-5 Times through

All of these exercises are ones that facilitate toning without building a significant amount of muscle mass, leaning & shaping the lower body (do note that building lean muscle mass makes it easier to stay lean, due to the fact that muscle tissue requires more calories to maintain). They are low resistance, low weight bearing exercises.

You won’t need a single piece of equipment for this bodyweight workout; however, you can bump up the toning component of these exercises by wearing ankle weights.

Workout Structure:
7 Minute Cardio Warm Up
13 Minute Leg Slimming Workout

Exercises in this routine:
Warm Up: 1 Minute Each
-Pendulum Swings
-Boxer Squats
-Toe Touch Kicks (30 seconds each side)
-Slow Butt Kickers + Arm Swings
-Boxer Shuffle
-Butt Kickers
-Up & Out Jacks

By the time you are done with this cardio warm up, your body will be ready for the workout and you will have burned an extra 50-80 calories.

5x5x5 Exercises
Side Lifts – These are an awesome outer thigh exercise. By the 4-5 round of Pulse reps, you are likely going to be feeling a decent amount of burn in those muscles. Repeat on each side.

Flutter Kicks – Your pulse motion is going to take place in the middle of the range of motion for this one; just use a mini version of the regular full range of motion to do smaller kicks. This one is great for thigh toning and as an added benefit, your abdominals have to kick in, too.

Inside Leg Lifts – Inner thigh toning at its best, this exercise works especially well with the pulses added in. Don’t be surprised if this feels like a very small range of motion; it’s still working. Repeat on each side.

Rear Leg Raises – From all fours, lift one leg up in a smooth and controlled motion, and then lower it back down to the ground. The pulses happen at the top of the lifting motion. This is a great butt lifting exercise. Learn to love the burn! Repeat on each side.

Back Bows – Lying on your stomach, squeeze up both upper and lower body simultaneously. You should feel this in your hamstrings and glutes, as well as your lower back. The pulses occur at the top of the squeezing motion.


It’s very important for all of Fitness Blender’s Pulse Workouts that you use a slow and controlled motion for the “pulses”. You don’t want to be jerking or using momentum to complete the movement – it’s all about maintaining control over your own body in order to use smooth & slow motions. Using momentum just lets your body & muscles “cheat”, which defeats the purpose of the workout.

How many calories does this routine burn?
Aside from doing a stellar job of toning you up, this workout also helps burn off extra calories. We estimate that this workout burns between 5-9 calories a minute, depending on your weight, lean muscle mass, and many other variables that are going to be specific to each individual. That means that in the 20 minutes of this routine, you could burn between 100-180 calories – possibly more if you weigh more than 180 & less if you weigh under 120.

Do you like our 5x5x5 workout structure? What is your favorite FB routine that uses this strategy?