Category Archives: Butt/Legs

Leg Day Lover’s Workout

leg day cover

Grab your dumbells, sand bag, barbell, soup cans, or whatever you have handy and enjoy this simple yet effective 3 move workout. This workout will challenge your legs and butt by forcing you to balance, and focus on independently strengthening each leg. By utilizing lunge type movements, your stronger side won’t be able to take over to complete the reps, and you’ll be more effectively targeting individual muscle groups.

It is important to push yourself to a challenging weight, but only as long as your form takes priority. Push through the heel, keep your shoulders back and down, and always make sure your core is engaged and tucked in tight to protect your back. Get low, and really focus on using the glutes with each movement.

Have fun with it!

Cheers,

Crystal

LEG DAY LOVER’S WORKOUT

Repeat this circuit 5 times. For your first 2 rounds, use a lighter weight and go for 10-15 reps for a good warm up. For the final 3 rounds, push to the heaviest weight and go for 5-8 reps. You should aim for a weight that challenges you to barely be able to complete your last rep.

  • CURTSY LUNGE (each side)
  • BULGARIAN SPLIT SQUAT (each side)
  • OVERHEAD LUNGES (20 reps for every round, alternate sides)

Resistance Band Deadlift Workout

deadlift cover

Leg day is awesome! This workout is going to challenge you to complete 6 dynamic exercises designed shape and strengthen the lower body. There are so many cool variations of deadlifts, and the resistance bands are a neat way to superset, or in this case, tri-set your workouts. You will need a kettlebell or dumbell, a restance band of your choosing, and a barbell (0r set of dumbells.)

Push hard,challenge yourself,  mind your form, and as always, have fun.

Cheers,

Crystal

RESISTANCE BAND DEADLIFT WORKOUT

SET 1: 5 Rounds

  • Band Kick Backs – 15
  • Straight Leg Deadlift – 2 warm up sets of 10-15 reps, then 3 working sets of 5-8 reps
  • Kettlebell Swing – 30

SET 2: 5 Rounds

  • Banded Deadlift – 2 warm up sets of 10-15 reps, then 3 working sets of 5-8 reps
  • Band “V” Kicks – 10 (make an upside down ‘v’ with your leg straight, left + right = one rep)
  • Band Side Steps – 20 (Stay low, 2 steps right is one rep, then 2 steps left is another rep, etc.)

 

 

Bombshell Booty Workout

Today’s workout is an all around butt kicker! I have included some high intensity movements along with a few weighted sculpting movements. Training the glutes and legs burns more calories than any other muscle in the body. Strong glutes and legs provide a foundation and support for the entire body, helping to prevent injury, and giving you more power for your day to day activities. It’s always a bonus to fill out those jeans nicely, too!

This workout is meant to be done in pairs, meaning 2 exercises at a time, for 3 rounds each set. I recommend going heavy with those weights, but if you do not have access to any, you may complete this workout with just your body weight. For the weighted portions, if you are hitting the top end of your reps with ease, it is time to increase the weight. For example, if you are going for 10 reps, and you hit 10 reps with energy to spare, increase the weight by 5-10 pounds until you are hitting a range of 8-10 at maximum effort. The idea is to challenge your muscles, so don’t be afraid to get some weight in there! If you are using your body weight only, I recommend 20 reps for each exercise.

Don’t forget to warm up properly, and enjoy this workout! It is sure to have your butt and legs feeling worked. 🙂

Cheers,

Crystal

BOMBSHELL BOOTY WORKOUT
Repeat each set 3 times in a row, taking a short rest in between rounds.
SET 1:
  • Box Side Skips – 50 reps
  • Curtsy Lunge – 10 each leg

SET 2:

  • Glute Bridge – 10 reps, 3 second pause at the top
  • Side Step Ups – 10 each leg

SET 3:

  • Kettlebell Swings – 20 reps
  • Split Squat – 8 each leg

SET 4:

  • Wide Stance Squat – 20 reps
  • Box Jumps – 20

Full Body Fitness Makeover: Black Book Page 22

Hi Everyone,

I seem to have gone through a pretty solid Melissa Bender phase because there are at least 7 consecutive Bender workouts written in my Black Book. 🙂 Today’s is a fantastic core/lower body challenge. I used a 40 lb sandbag for the lunge step ups, and ran through the entire thing twice. I am a bit sore today…must be doing something right! Cody and I took the dogs for a walk in the freshly fallen snow, and I made delicious chicken enchiladas with cilantro coleslaw for dinner. I hope you all enjoy this workout. Remember to focus on your form, and don’t forget to warm up!

-Crystal

FULL BODY FITNESS MAKEOVER

Repeat up to 3X

Beginners 10 reps, Intermediate 16 reps, Advanced 20 reps

  1. High Knees – 1 min
  2. Reverse Lunge Step Up (R)
  3. High Side Plank Reach Through (R)
  4. Reverse Lunge Step Up (L)
  5. High Side Plank Reach Through (L)
  6. Temple Tap Abs
  7. Plank Jumps – 1 min
  8. Squat Jump
  9. 1 Leg Hip Thrust (R)
  10. 1 Leg Hip Thrust (L)

**Disclaimer: Take care of yourself, and listen you your body. I will not take responsibility for your injuries. Always use the proper form, warm up, cool down, and stretch when attempting my routines. Only perform exercises which are acceptable for your individual fitness level. Most of all, have fun, and thanks for reading. -Crystal

10 Minute Plyo Fat Burn: Daily Fix 11

Hi All,

Today’s workout comes from page 14 of my Black Book. This is an original workout, designed to get your heart rate up and burn fat in only 10 minutes. There are 4 exercises in this routine, to be completed interval style with no rest in between. I did 3 minutes of burpees to warm up, and followed the workout with a 3.4 mile run.

I have included a real time video of this workout, if you care to follow along with me, or click HERE for a pre-set interval timer to use on your own.

Enjoy!

-Crystal

10 MINUTE PLYO FAT BURN

30 Second Intervals, No Rest.

  • Squat Jack/Frogger Combo
  • Jump Lunge Kick Up
  • Box Jump
  • Super Plank
Be the reason behind your success, not your failures.
Be the reason behind your success, not your failures.

**Disclaimer: Take care of yourself, and listen you your body. I will not take responsibility for your injuries. Always use the proper form, warm up, cool down, and stretch when attempting my routines. Only perform exercises which are acceptable for your individual fitness level. Most of all, have fun, and thanks for reading. -Crystal

BUTT BUSTER! Black Book Page 10 Workout

Hi Everyone,

Page 10 of my black book brings a workout that I wrote myself about a year and a half ago. I had actually never done this workout yet, so it was an awesome surprise for me! I used the Page 9 workout to warm up, and smashed this one out in record time. I have made a commitment to myself to actively try to work my legs, glutes, and hamstrings with more weight training this year, in an attempt to build muscle and increase my strength. I believe this will significantly improve my running progress, burn fat more efficiently, as well as the obvious: build the coveted big butt!

This workout can also be done with body weight only. Have fun, and enjoy! *Don’t forget to warm up, cool down, and stretch!

-Crystal

BUTT BUSTER!

3 ROUNDS FOR TIME *Make sure you are using the proper form, keeping your back straight, heels planted firmly, and core pulled in tight. Do not slouch!

  1. Weighted Squat – 15 reps
  2. Reverse Hip Raise – 15 reps
  3. Kettlebell Swing – 15 reps
  4. One Leg Raise and Roll – 10 reps each leg
  5. Weighted Plie Squat – 15 reps
  6. Weighted Reverse Lunges – 15 reps each leg

 

Disclaimer:

Take care of yourself, and listen you your body. I will not take responsibility for your injuries. Always use the proper form, warm up, cool down, and stretch when attempting my routines. Only perform exercises which are acceptable for your OWN fitness level. Most of all, have fun, and thanks for reading. -Crystal

Handstand Hustle! Black Book Page 8 Workout

handstandcomplete.jpg

Hi all,

Today I have a short, intense, and super fun challenge for you all. This workout comes from Zuzka Light, and takes only 10 minutes to complete. There are only 3 exercises, to be repeated in a circuit as many times possible within the 10 minutes. I chose to add a 40 lb sandbag for the squat side kicks, and cut the reps in half (10 with a weight.) I also did a 10 minute jump rope interval warm up before starting this routine. Other than that, I left the workout as-is. I hope you enjoy!

-Crystal

BLACK BOOK PAGE 8:

*10 Minute warm up: jump rope intervals

10 Minutes – As Many Rounds As Possible (AMRAP)

  • Burpee Handstand – 5 reps
  • Ninja Jump Tuck – 5 reps
  • Squat Side Kicks – 20 reps ( I used a 40lb sandbag, and cut the reps to 10)

Here is the original video: