Favorite Leg/Booty Workout

I’m sure almost every girl’s favorite body parts to workout include their legs and booty! We all want a tight, firm, lifted butt with some nice, long, lean and toned legs.

**some great fitspo shown above. click on each pic to find links to each girl's IG**

The best way to achieve this is with HEAVY WEIGHT, INSTENSITY and CONSISTENCY. I have noticed a lot change in my legs in the past few months with my legs workouts. Here is one of my go-to leg routines to do in the gym, along with some nice tips! I do have some great leg workouts and links that can be done at home, let me know if you want to see some of those as well.

LEGS/GLUTES

·         CABLE DONKEY KICK BACK  5 sets – 20 reps, 16 reps, 12, 10, 8 -increase weight after each 

·         HIP ABDUCTION 5 sets – 20 reps, 16 reps, 12, 10, 8 -increase weight after each set
                   o   Variations:
                     ·         Leaning forward, holding onto back, butt away from the pad, heavy
                     ·         Right after -> drop weight, sit back & go all the back
                     ·         Up weight & do 5-10 pulses

·         SUMO SQUATS (deep) 5 sets – 20 reps, 16 reps, 12, 10, 8 -increase weight after each set bar 

·         SPLIT SQUATS 5 sets – 20 reps, 16 reps, 12, 10, 8 -increase weight after each set 

·         LEG PRESS (feet wide and high) 5 sets – 20 reps, 16, 12, 10, 8 -increase weight after each

·         LEG EXTENSION 5 sets – 20 reps, 16 reps, 12, 10, 8 -increase weight after each


TIPS&TRICKS

o   Keep up the INTENSITY– try and keep breaks less than 30 secs, keep your heartrate up (heartrate bands/watches are great!), challenge yourself with HEAVY WEIGHTS

o   CARDIO – if you’re trying to burn extra fat, incorporate HIIT cardio after your workouts, use most of your energy for the weights

o   PROTEIN – try to make sure you are eating enough protein (I use myfitnesspal to track protein), typically you need as much as your body weight in grams to maintain/gain muscles mass (but be sure to watch your calories)

o   CONSISTENCY – you cannot do this workout once and expect to see results. You may be sore, but CONSISTENCY and keeping a weekly schedule is best. (aim to do this for at least a month/two months straight.


Thanks for your support! xo