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today i am posting a work out for your lower body, butt and legs! wahoo, the most annoying parts to get tight in my opinion. but after i did this routine for the first time i felt really sore a couple days later, which is always a good sign. keep in mind i do most of my workouts in the gym, unless i say otherwise. so if you have no access to a gym get creative with weights at home using heavy objects such as books, pots, a laptop, or duffle bags full of stuff to make it heavy. get creative! but some of these are using circuit machines at the gym so can't be improvised at home. i like to add weights to almost everything i do just to add intensity and build up muscle strength.
when you are working out your lower body there are two things you should always throw into your routine, squats and lunges. those are two of the best exercises you can do for your major muscle groups of the lower body, which are your guadriceps (front of thighs) and hamstrings (back of thighs), as well as your glutes (booty). i recommend you do this routine alongside my every day routine i posted HERE, or a half hour of cardio. good luck!
*i will write my workouts in this format 3x12, which means 3 sets of 12 repetitions, etc. so you will be doing the exercise a total of 36 times.
although these are my recommendations:
beginners: 3x8
intermediate: 3x10
advanced: 3x12
i like to do 12 reps because i learned in my weight lifting class the above recommendations for women. if you are looking to just tone and not build as much muscle do less repetitions at a lower weight. if you are looking to tone, tighten, and build muscle do more repetitions at a higher weight. it's totally up to you, so adjust accordingly.
3x12 squat jumps with weight
3x12 walking lunges with weight
3x12 step ups holding10 pound medicine ball above head (i like to use a bench not a step)
3x12 glute machine at 70 pounds at least (my fav)
3x12 leg press at 180 pounds
3x12 roman chairs holding 10 pound medicine ball at chest
3x12 toe hops for 1 minute each (good cardio)
*weight-15 pound dumbells (or 10)
uhh I use these work outs for my work outs at my gym! i love them and im really noticing a difference in toning my legs and everything! Have you heard of the my fitness pal app for iphones? Its incredible. Its pretty much a food diary and is so specific. It has a huge data base for food logs so if you ate fries (preferrably we'd eat an apple! haha) it gives you the option to specify brand (wendys, burger king, mcdonalds, thick cut, thick cut) and gives you the calories and nutrition info! Its really handy and you can log work outs too!! It provides goals for losing weight. Check it outttt girl.
ReplyDeleteah im so glad you are using them, i always wonder if anyone does haha! glad to hear that! and yes i have that app and use it daily, LOVE IT it is an awesome one! thanks for the tips :) and good luck with your workouts. my goal is to post one fitness post and one recipe post a week alongside my normal "life" posts haha. so keep your eyes pealed :)!
ReplyDeleteyou so cool. and ripped. i need you.
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