Fit Friday | Legs & Glutes
6:00 AM
Guest Post by Lizz Hudson
Hey Fit Fam! My name is
Lizz Hudson, Owner of LYFE Health and Wellness! I am a Certified Personal
Trainer, Nutritional Counselor, and Health Coach! I have been in the fitness
industry for 10 years and LOVE sharing a healthy and fit lifestyle with
everyone around me! I am so excited to be able to share this amazing Leg and
Booty workout with you!
Legs and Glutes are my favorite
muscle groups to train! Here are a few reasons why:
· Your
legs and glutes are some of the largest muscles in your body! Training these
muscle groups burns MEGA calories!
· When
training your lower body, you are activating a ton of secondary muscles; abs,
lower back, upper back and arms. This increases your calorie burn even more and
gives a little extra toning to these muscles as well!
· Working
large muscle groups increases your heart rate, all though this is a resistance
training workout, you will get a great cardio workout and good sweat in too!
· Nice
booty and legs make you feel strong and sexy! ;)
Before we get into the
workout, let’s take a look at the muscles that make up the legs/glutes and
introduce you to some exercise terms you will see in the workout!
The Legs are made out of
many muscles, the main muscles we are focusing on are:
· Quads-
front of the leg, made up of 4 muscles
· Hamstrings-
back of the leg, made up of 3 muscles
· Glutes-
the “booty” made up of 3 muscles
Terms
you will see in this workout:
REPS: Rep
is short for repetitions. Repetitions defines the number of times to perform an
exercise. For Example; you do 12-15 squats, then rest, then repeat for the determined
amount of SETS.
SET:
Set refers to how many times you will repeat that exercise for the set number
of repetitions. For Example; you do 12-15 squats and rest. Then you do another
12-15 squats, rest and then another 12-15 squats. You have now completed 3 sets
of 12-15 Reps.
Now
let’s get into the workout J
This is an advanced
workout; for beginners, you may want to shorten the workout by only completing
3-4 of the exercises or by shortening the Sets of each exercise, only
completing 1 Set of each exercise! Check out the photos below the workout that
demonstrate the exercises!
**Your BEST Booty and Leg
Workout**
*5-10 Minute Warm Up-
Walk on a treadmill, jump on the elliptical, whatever you would like! Warming up is VERY important! This gets the blood
flowing to your muscles and helps prevent injury!
Complete
each of the following exercises 3 Sets of 20 Reps
1.
Leg
Press Wide/ Narrow Stance (note: complete 10 Wide Stance, then do 10 Narrow
immediately after, totaling 20 Reps)
2.
Straight
Leg Dead Lifts
3.
Bulgarian
Split Squats
4.
Single
Leg Hip Thrust On Bosu
5.
Walking
Lunges
6.
Leg
Extensions (7sets x15 reps) **BURN OUT EXERCISE**
End your workout with a cool down and stretch to help
your muscles recover faster!
EXERCISE
DEMONSTRATIONS
1.
Leg
Press Wide/ Narrow Stance (complete 10 Wide Stance, then do 10 Narrow
immediately after, totaling 20 Reps)
WIDE LEG
NARROW LEG
2. Straight Leg Dead Lift
3.
Bulgarian
Split Squats
4.
Single
Leg Hip Thrust On Bosu
5.
Walking
Lunges
6.
Leg
Extensions (7sets x15 reps) **BURN OUT EXERCISE**
I hope you enjoy this workout! I would love to connect with you more! Please follow me on Facebook and Instagram for more fitness tips, encouragement and motivation!
Facebook: https://www.facebook.com/ehudsonfitness
Instagram: @lyfe.healthandwellness
To Inquire on Training and Nutrition Programs Email: lyfe.healthandwellness@gmail.com
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1 comments
Thank you so much for the information that you have shared here with all of us. You have made it easier for us...
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