LBT workout challenge

About this LBT workout challenge

LBT workout challenge

Intensity level: beginner/intermediate

Benefits: as its name suggests, this workout will strengthen and tone the leg muscles, glutes and abdominal muscles. 

Safety: please read the general safety information here.

Please also be aware that static contractions like plank holds can cause an increase in blood pressure. This is not a problem for healthy individuals, but if you have high blood pressure it’s not advisable to do static holds.

Warm-up: for the legs days, do 10 lunges behind to warm up your leg muscles and joints (see exercise instructions below).

What you need:

  • Either no footwear or non-slip footwear for the squats and lunges if you’re working on a slippery surface.
  • A way of timing your plank holds – a stopwatch, an app or even just a clock with a second hand.
  • A mat or some other sort of cushioning for the other exercises. See an exercise mat buying guide here.

LBT workout challenge chart

The challenge is split into a 3 day pattern as follows:

  • Leg days – squats and lunges
  • Bums days – donkey kicks and fire hydrants
  • Tums days – bicycle crunches and planks

The chart below tells you which day you’re on and how many reps to do (or how many seconds for the plank hold). Instructions for the exercises are below the chart.

Legs bums & tums challenge chart

Exercise instructions

Warm up exercise

Lunge behind

Challenge exercises



LBT workout challenge - Donkey kick

LBT workout challenge - Fire hydrant

Bicycle crunch

LBT workout challenge - Plank

Squats vs lunges – what are the differences?

Squats and lunges are two of the most popular lower body exercises for building strength and muscle. Both exercises have their own benefits and drawbacks, which is why it’s good to do both.


Squats are a compound exercise that works multiple muscle groups at once, including the quads, hamstrings, glutes, and core. They work both legs at once are considered a functional exercise, as it’s a natural movement that occurs in every day life – sitting down on a chair for example. Limitations are that lack of flexibility in the calves can make it difficult to achieve a full range of movement (ie get your thigh parallel with the floor) and that they can be uncomfortable for anyone with knee problems.


Lunges are another compound exercise that works the quads, hamstrings, glutes, and core. They are a unilateral exercise, which means they work one leg at a time. This can help to improve imbalances between the two legs. Lunges also require more balance and coordination, which means they have more of a core training effect than squats. However, it’s harder to achieve correct form with squats and form can deteriorate with multiple reps as your legs get tired.

Related to LBT workout challenge

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