The WEEK in WORKOUTS – Barbell Booty Builder & a Balance Ball MetCon

I filmed Monday’s booty workout last week and you know what?  I think my butt is still sore.  🙂

I am having such a great time with this month’s I {Heart} My _____ series!  I’m trying my best to dream up new and different workouts (which is such a fun mental challenge) and I am really feeling them (which means they were physical challenge, too)!  I tend to do a lot of full body workouts because that’s what I like to do, so doing these focused upper and lower body videos has been a terrific change of pace.  Of course, I did sneak in one full body workout this week, but I’ll get to that in a minute.

I had a request recently for a barbell workout, and I’ll be honest, I was happy to film one (because I enjoy working with a barbell), but I didn’t think it would get a lot of views on YouTube.  I don’t think of barbells as super common home gym equipment.

Boy, was I wrong about that!  The response was terrific!  Which always makes me happy – I like to make workouts that you guys will enjoy and actually do.  And this one is such a great strength builder that I really hope you’ll come back to it again and again.  You can follow along with the video below or take this printable with you to the gym if you don’t have a barbell.

Build a better butt with this perfect at-home barbell workout from Pahla B Fitness

Barbell BOOTY Builder | I {Heart} My BUTT 25 Minute Lower Body STRENGTH Workout at Home

The premise of this exercise video is very simple:  there are two rounds – one easy, one hard.  The first round is ten reps, the second is twenty.  The warm up and Round One are unweighted, and Round Two uses the barbell (or a set of dumbbells).

Warm Up:

  • 10 gentle High Knees + 20 Jumping High Knees
  • 10 gentle Booty Kickers + 20 Jumping Booty Kickers
  • 10 gentle Curtsy Lunges + 20 Side Shuffles

Main Workout (10x each Round One, 20x each with the barbell Round Two):

  • Front Squats
  • Single Leg Deadlifts
  • Good Mornings


  • 10 Weighted Bridges + 20 Weighted Bridge Kickers

Watch the video here on YouTube if it doesn’t show below:


For Thursday’s workout, I got to bring out my favorite piece of exercise equipment, the Balance Ball!  I have a special place in my heart (see what I did there?) for my Balance Ball, because it was the very first item I ever bought for my home gym.  At the time, I thought it was a simple and gentle piece of equipment, but that was because I hadn’t used one before – ha!

The unstable surface is perfect for beginners and veteran exercisers -there’s always something new to be learned from practicing your balance.  And my latest challenge with the ball has been figuring out how to do more cardio moves with it, like the exercises we did in this Full Body MetCon.

MetCons (short for Metabolic Conditioning workouts) are an excellent blend of cardio for time and strength for reps to get a great fat burn in a short amount of time.  Traditionally, I do body weight exercises or use a hand weight like dumbbells or kettlebells for MetCons, but this one was all ball.  Balance Ball.  🙂

Full Body Cardio and Strength MetCon Workout with a Balance Ball - burn fat and build muscle with this fast-paced and FUN home workout from Pahla B Fitness

35 Minute FULL BODY Cardio + Strength METCON for Shape + Tone – I {Heart} My STABILITY BALL

Warm Up, seated on the ball (40 seconds each, no rest):

  • Windmills
  • Toy Soldiers

Main Workout – Do each cardio move for 40 seconds and each strength move for 10 reps, repeat the circuit 3x:

  • Hip Rolls (cardio) + Bicycles (strength)
  • V-Reaches (cardio) + Single Leg Squats (strength)
  • Jackrabbits (cardio) + Push Ups (strength)
  • Alley Oops (cardio) + Overhead Deadlifts (strength)
  • Burpees (cardio) + Pikes (strength)


  • Side Leg Raises (40 seconds on each side, no rest)

Can’t see the video below?  Watch it on YouTube here:


How was your week of workouts?  Did you try something unusual or challenging?  Tell me about it in the comments!

Love Pahla

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