Fitness Miracle

Killer Legs and Butt Workout

With this workout you will get a perfect legs and beautiful round butt. Some of the exercises are pretty challenging, but I will give you some notes on how to do this exercise. Challenging yourself with a new exercise will get you more motivated and fun during the workout.
For this workout do 3-5 rounds.
      1. Squat with barbell - 20 reps
      This exercise mostly target your glutes, quadriceps, hamstring and calves. Is great exercise to strengthen and shape your legs and butt. If you are a beginner or you have some back or knee pain do this exercise without weight. How to do it: Place the barbell on top of your back. Stand slightly wider than shoulder and with your toes slightly pointed out. Keep your head up and look straight ahead at all times, as looking down will put you off balance. This is your starting position. Slowly bend your knee to a 90-degree angle and rise back up with squeezing your glutes in the end.

      Notes*: Beginners do a regular squat without weight, make sure your form is right. The back is straight and abs squeezed during squatting.
      2. Jump Lunges - 20 reps
      With this exercise in the same time you will burn lot of calories and build your quadriceps, glutes and hamstrings. Is a great exercise to tone your legs and burn fat. How to do it: Start in the standing position with your left foot slightly in front of your right. Lowering your hips until both knees are bent at about a 90-degree angle. With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front. Without rest, repeat this movement 20 times.

      Notes*: If you struggle with this exercise, please do a regular front lunges.

      3. Ninja Jumps - 10 reps
      This is a powerful and advanced exercise, mostly will build your quadriceps and glutes. How to do it: Place the knees on the ground and sit down on your feet, arms hang down at the sides, upper body is upright. Move the arms back to gain momentum while raising the arms quickly and pushing the hip forward, jump onto the feet explosively and land in a low squat position. Go back onto the knees and repeat.

      Notes*: Place your hands on your ground and then jump from your knees in the squat position. Return in the starting position and do again.
      4. Reverse lunge hops - 10 reps each leg
      During this exercise you feel a burn in the gluteus, that means you really work your butt, but also work the other leg muscles. How to do it: Position yourself in a lunge with your right leg back. Swing your right leg forward hopping onto your left foot and return back down into a lunge position. Make sure to keep your core engaged at all times, this helps you to keep your chest lifted and not fall forward. Also keep your knee in line with your toes.

      *Notes: if this exercise is too challenging do it without the hop.

      5. Sumo Squat - 20 reps
      The sumo squat is one of the best exercises to shape the glutes and inner thighs. How to do it: Start with your feet in a wide stance with your toes turned out and your hips tucked under. Bend your knees to a 90-degree angle and rise back up.

      6. One leg squat -10 reps alternating legs
      One-legged squats work the same primary muscle groups used for running, including the hips, hamstrings, quadriceps, gluteus maximus and calves. This exercise can promote better balance, coordination and speed for running and other athletic activities. How to do it: From the standing position lift your left leg in front of you and find your balance with keep your arms in front. This is your starting position. Lower down slowly into the squat down on your right leg and back up into starting position. Do this exercise alternating with both legs.

      *Notes: Do this exercise with chair behind you, try to seat on the chair and back up into starting position.


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