Dan’s Summer Fitness Series: Leg & Bum Exercises

Feeling like your legs and/or bum are not really the way you’d like them to be? Fear not, as we have teamed up with Dan Sweeney Personal Trainer and Nutritionist, to create a special series of videos for helping parents to get fit. This first video focuses on leg and bum exercises!

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This collection of videos aims to provide a quick workout for parents who may not have a lot of time to themselves. Life can be hectic with kids around but with these workouts, you never have to miss a workout again!

We have picked the body areas most people struggle with and will show you just how you can focus on them with each workout. As with all workouts, your nutrition intake is very important to achieve progress.

Dan says “Whenever I am asked for tips on nutrition, I always return to the very same one. Eat real food! Stay clear of processed food as much as possible and focus on filling your fridge with fresh, nutritious, real food. Do this, get those workouts in and watch the progress follow.”

This workout focuses on your legs and bum area. We have 4 exercises to get you sweating. Complete 10 reps of each exercise before moving to the next. Aim to get 5 rounds complete and feel the burn!


Ensure you stay as tall as possible. Allow hips to sit out the back and bum down as far as your knees.

Keep heels on the floor and return to standing position.

Reverse Lunges

Take a step backward and bend knee to 90 degrees keeping front heel on the floor.

Keep chest as tall as possible and return to the start position.

Squat Jumps

Squats but tougher! Use your hands to power your body off the floor and land softly with slight flex in the knees

Squat Jacks

A mix of squat jumps and jumping jacks! Start with feet in the middle before jumping legs out into a squat. Jump back into the middle and repeat.

You can take 20 seconds between each exercise before moving to the next. Yes it will test you but it is so worth it.

Dan Sweeney is a Personal Trainer and Nutritionist on a mission to improve the health of others and to make living a healthy life that bit easier. Find Dan on Facebook, Twitter, Instagram and on Snapchat @dansweeneypt.

Over to you now. Did you try out our exercises? Tell us how you got on in the comments below!

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Jill is one of the co-founders of Mykidstime and a mum of 2 girls