Tag Archives: bikini

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!




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)
  • OVERHEAD LUNGES (20 reps for every round, alternate sides)

Beast Mode Madness

Kettlebell Pendulum - a low impact alternative to regular kettlebell swings.
Kettlebell Pendulum – a low impact alternative to regular kettlebell swings.

Today’s workout is a challenging, dynamic approach to working the lower body, core, and shoulders in one neat little package. There are a few weighted exercises, although if you are not quite there yet, you may use your body weight. Before I owned any weighted fitness equipment, I used to get creative by filling large jugs with water, use small or large soup cans, cloth grocery sacks filled with rocks, my husband’s tool boxes, back packs stuffed with books, etc. If there was something heavy lying around my house, you can probably bet that I tried using it for a workout at one time or another! The reason I am telling you this, is to inspire you to change your approach to working out, and learn that you can overcome these obstacles. People are constantly telling me they were going to try my workout, but they didn’t have a stability ball, or a kettlebell – and all I hear is EXCUSE! If you want something in life, you have to be flexible, and do what it takes to get it, because nobody is going to do the work for you, and doing something active is always better than doing nothing at all. 🙂 If you start your fitness journey with a “nothing can stop me” attitude, your success will drive you to make investments on equipment that you know you will use forever!

Enjoy this workout – I know I did! For the cardio blast segments, I set an interval timer for 3 minute segments back to back with no rest. HERE is a pre-set timer for those of you who wish you use it.



Repeat this circuit 2 – 5 times:


  • High Knees or Jump Rope – 1 min
  • Mountain Climbers – 1 min
  • Plank Kick Through – 1 min
  1. Elevated Split Squat – 15 each side
  2. Squat Press – 15
  3. Walk Out Push Up – 15
  4. Hip Thrust – 15
  5. Kettlebell Pendulum – 20

**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