Here’s one for the ladies! This workout is going to focus in on the lower body and target the hips, butt and thighs. This workout can be done with little equipment or you can take it to the gym and hit it hard. Either one will help you to get that sexy look you want. The workout is 3 exercises, followed by an isometric and then a bonus round at the end to get your heart pumping. Take a look at the workout, the description follow.
Exercise 1
Beginner: Body Weight Squat. Complete 3 sets of 15-20 reps. Rest 1 minute after each set.
Intermediate: Jump Squats. Complete 3 sets of 15-20 reps. Rest 1 minute after each set.
Advanced: Overhead Barbell Squat. 3 sets of 20 reps. Rest 45 seconds after each set.
Exercise 2
Beginner: Prone Straight Leg Raise. Complete 3 sets of 10-12 reps each leg. Rest 1 minute after each set.
Intermediate: Standing Cross Balancing Toe Touch. Complete 3 sets of 10-12 reps each leg. Rest 1 minute after each set.
Advanced: Single Leg Dumbbell Dead lift. Complete 3 sets of 12 reps each leg. Rest 45 seconds after each set.
Exercise 3
Beginner: Hip Bridge on floor. Complete 3 sets of 10- 12 reps. Rest 1 minute after each set.
Intermediate: Hip Bridge on Core Ball. You can make this harder by keeping your hands off the floor. Complete 3 sets of 12-15 reps. Rest 1 minute after each set.
Advanced: Hip Bridge with Hamstring curl on Core Ball. Complete 3 sets of 15-20 reps. Rest 45 seconds after each set.
Exercise 4
Beginner: Wall Sit. Complete 3 sets of 30-60 seconds. Rest 1 minute after each set.
Intermediate: Wall Sit with Dumbbells. Complete 3 sets of 45-60 seconds. Rest 1 minute after each set.
Advanced: Single Leg Wall Sit. Complete 2-3 sets of 45-60 seconds with each leg. Rest 45-60 seconds after each set.
Bonus Cardio:
Kick your cardio up a notch with some burpees. Complete as many rounds as you can, beginners should shoot for at least 3 rounds. Do 45 seconds of burpees and then we are going to do an active recovery. Light jog or walk for 15 seconds and then repeat.
Exercises:
Body Weight Squats: Starting from a standing position with your feet about shoulder width apart. Keeping your weight on your heels and your back straight, lower down to about 90 degrees in your knee. Make sure to keep good posture and not to round your back. Think hips back and butt down!
Overhead Barbell Squat: This is your Advanced exercise for your first set. Make sure to engage your core and keep your elbows and shoulders locked out. You want to maintain a straight line from your hand down to your hip throughout the range of motion. When squatting make sure to keep your weight on your heels and you knee over your ankle.
Single Leg Dumbbell Dead lift (Straight Leg): Make sure to keep your plant leg straight throughout the range of motion. Make sure to engage your core and maintain good posture as you lower the weight towards the floor. After lowering your upper body parallel to the floor, drive through your plant leg back up to the starting position. Make sure to keep your shoulders back and chest out.
Hip Bridge: Engage your core and lift your hips as high as you can driving through your feet. This can be made harder by using a core ball and/or keeping your hands off the ground.
Wall Sit: Keeping your shoulders and hips against the wall, engage your core and slide down the wall to about 90 degrees in the knee. Make sure to keep your knee over your ankle and your feet about shoulder width apart.
Enjoy and check out our other great workouts on www.fitnessdojo.org. Don’t forget to like us on Facebook!
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