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

  1. 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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