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!
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)
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.
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.)
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. 🙂
- Glute Bridge – 10 reps, 3 second pause at the top
- Side Step Ups – 10 each leg
- Kettlebell Swings – 20 reps
- Split Squat – 8 each leg
- Wide Stance Squat – 20 reps
- Box Jumps – 20
Welcome to Week 2 of our Black Book #2 Challenge! This week, we have 2 rest days, 2 focus/sculpting workouts, and 2 short Interval workouts – plus 1 day of cardio. Are you ready?!
Let’s get to it. 🙂
- DAY 1: Thighs To The Sky – This workout is designed to sculpt lean strong legs and glutes, with a sprinkling of core and shoulder training. You will need some dumbells, a sandbag or a kettlebell. If you do not have access to weights, use something heavy from around your house or yard! Squeeze through the glutes, press through the heels, keep your back straight, and engage your core!
- DAY 2: 10 Minute Target: Shoulders – This workout is a short approach to training your shoulders, back and core, while getting your heart rate up as well. Today we are doing TWO rounds of this circuit – for a 20 minute session in total. Use weights that are moderately challenging for you, as we are going for a high level of reps within each interval.
- DAY 3: REST DAY – Use this day to nourish yourself with healthy foods, lots of water, and get enough sleep so you are well rested for tomorrow!
- DAY 4: CARDIO – Today’s task is to complete 30 minutes of high intensity cardio. The object here is to get your heart rate up and keep it up for 30 minutes. Get it! Try setting an interval timer to take walking, and every minute, sprint for 15 seconds. Mix it up.
- DAY 5: 20 Minute All Over Fat Blast – Today’s workout is an interval style, full body sculpting workout that is designed to burn fat at an accelerated rate. Get some weight in there and really challenge yourself to push at your MAX effort for each interval. If you do not have access to a kettlebell, you may substitute a dumbell. You may also substitute burpees for the kettlebell swings.
- DAY 6: REST DAY – Today is your day to relax, stretch, hydrate and nourish yourself!
- DAY 7: 10 Minute Full Body HIIT – Today’s workout takes only TEN minutes, but is definitely not for weenies… It will make you sweat!! Push hard for each interval, and go for maximum reps. If you are struggling with the elevated reptiles, leave out the push up and just bring your knees to your elbows, alternating right to left. Smile, you’re having fun! 🙂 🙂 🙂
Today’s workout is a dynamic and challenging approach toward shaping lean strong legs and glutes. I’ve included a couple combo exercises that will force you to enlist all of your stabilizers and get your heart rate up as well. Make sure to concentrate on keeping a strong engaged core, straight back (never rounded) and push through the heels, squeezing those glutes for every exercise in this circuit. Don’t be afraid to get those weights in there – that’s what will shape and tone those muscles!
LEGS FOR DAYS!
Repeat this circuit 3-5 times
- 1 LEG GLUTE BRIDGE (L) X 8 – 10 REPS
- 1 LEG GLUTE BRIDGE (R) X 8 – 10 REPS
- CURTSY LUNGE/SQUAT COMBO X 10 SETS
- ROMANIAN DEADLIFT X 8 REPS
- REVERSE LUNGE (R) X 8 REPS
- REVERSE LUNGE (L) X 8 REPS
- KETTLEBELL SWINGS X 25 REPS
Today’s workout is a free-weight circuit designed to really target the tush. I’ve combined a few of my favorite exercises – including the ever so effective, yet decidedly difficult Pistol Squat. I challenge you to get some heavy weights involved here and really go “ass to grass!” 😉 Dig deep – I know you can do it.
Repeat this circuit 3-5 times.
- Broad Jump Squat Sequence (20 reps): Take one long broad jump forward, landing gently into a squat with your knees behind the toes, and butt reaching back. Take 2 smaller hops back to the starting position and repeat.
- Deadlift (10 reps): With feet hip width apart and toes tracing the knees, reach your butt back while keeping knees behind the toes and chest lifted. Grab your weights and lift (MAKE SURE TO KEEP YOUR BACK STRAIGHT!) to a standing position and repeat this movement. Keep your core pulled in tight, make sure your knees are not buckling, and keep the weight in your heels throughout the movement.
- Split Squat (8-10 reps on each side): Stand with your back foot elevated and resting on a bench or chair – and front leg about one long step in front of you. Holding your weights, lunge down until your front thigh becomes parallel to the ground, and return to standing position. Keep your knee behind your toe, chest high, shoulders back and down, and back straight while engaging your core. Push through the heel for each movement and keep your balance.
- Elevated Front Squat (20 reps): Choose a moderate weight and use 2 chairs, 2 benches, or a corner railing like I did. Stand with feet slightly wider than shoulder width apart, and toes pointed slightly outward. Hold your weight hanging in front of you, between the legs. Squat down as deep as you can, letting the weight hang freely, and return to standing position. Push through the heels, and squeeze those glutes with each press.
- Weighted Pistol Squat (5 reps on each side): Stand with one leg extended out in front of you, and the other planted firmly on the ground with toes pointed slightly outward. Hold your weight up to the chest, and squat down on your planted leg while keeping the other leg extended off the ground. Return to standing position. Push through the heels, keep your shoulders back and core engaged while keeping your balance. ***If the weighted option for this exercise is too advanced, use your body weight only until you have mastered the movement. If you are doing bodyweight pistol squats, change the reps to 10 on each leg. You may also sit into a chair instead of squatting all the way to the ground until you can build more strength for this amazing exercise.
Today’s workout is going to challenge mainly the core muscles (abs, obliques, stabilizers, and even low back.) I’ve also sprinkled in a little bit of glute work. 🙂 Working muscles in the lower body substantially improves metabolism, burns more fat, and coincidentally, is a great way to also train your ABS.
This workout is meant to be repeated 2-5 times depending on your ability level. Enjoy!
- Knee Cross Plank – From low plank, bring right knee underneath body toward left armpit. Return to low plank and repeat on other side – left knee to right armpit. Keep core engaged and body in straight line. Left and Right together equals ONE rep. (20 reps)
- Plie Squat (weight) – Step feet wide apart and toes slightly outward. Hold a dumbel up near your face (this position puts more emphasis on the abs.) Reaching your butt backwards, squat down til thighs are parallel with ground. Return to standing position while squeezing through the glutes. Keep gaze upward and core engaged. (20 reps)
- Oblique Lift and Kick – Get into high side plank with left hand beneath the shoulders, body in a straight line with hips off the ground, and right hand placed behind head. Lift extended right leg into the air and back, then kick it forward, keeping leg extended and body in a strong, straight line. Keep your balance! Each lift and kick together equal ONE rep. These are tough! (20 reps each side)
- Split Squat – Hold a dumbell (go heavy!) up near your face. Using a chair or bench, step right foot forward and place left foot on bench behind you. Lunge down until thigh is parallel with the ground, knee not reaching past the toes, and return to standing position. Push through the heel to place major emphasis on glutes. The balance of this exercise is a great challenge for stabilizing muscles. (10 reps each side)
- Ball Pass – Lay on back with low back pressed against floor. Extend arms back and hold a stability ball or medicine ball between hands. Lift the ball and your feet together and exchange the ball from hands to feet. Extend arms back and lower ball, but don’t let it touch the ground! Now lift ball and hands and exchange back to the hands and back down (but not touching the ground.) Each exchange equals ONE rep. Keep the low back on the ground throughout the movement and squeeze through the abs with each exchange. (20 reps)
- Exploding Squat Jump – With legs together, push glutes backward, and reach down to touch the ground next to toes (keeping back straight, knees behind the toes, and gaze outward.) Jump up while bringing your arms above your head and clapping them together, and jumping each leg outward. The movement looks like making a snow angel! Land with legs back close together and crouch back down to touch the ground, but keep back straight, gaze outward, and knees behind the toes. Repeat jump. (20 reps)
- Weighted Cross Abs – Lay on your back and hold a light weight in right hand, with arm slightly extended behind head. Reach right hand up while reaching left leg, and touch left foot. Return to lying position and repeat. Same movement for left side. Keep core engaged and don’t forget to breathe. (20 each side)