Want to work on your butt and legs? Try this simple workout in the gym!
At your digression after your warm up set please add weight that is challenging enough that your last rep of each set is challengingbut not impossible. DO THE WORKOUT WITH INTENSITY! Allow 2-3 minutes as need for recovery between sets. If you want to challenge yourself more, make the recovery active by doing an ab exercise of your choice.
Location: Gym
Length: 45 – 60 minutes
Level: Beginner-Intermediate
Equipment Required: Barbell, Dumbbells, Bench, Medicine Ball
Set repetitions: Straight sets – Perform all the sets of each exercise in the order provided 2-3 mins as needed between sets and 1-2 between reps.
| Barbell Squat | 3 Sets, 15 Reps, weight to be determined by you |
| Equipment: Barbell Grasp the bar with palms facing forward, positioning your hands slightly wider than shoulder width. Position the bar behind your head along the top of your shoulders at the base of your neck. Position your feet shoulder-width apart. Start the downward phase by first shifting your hips backwards then downwards and squat as if there is a chair that is too far back to reach. Continue to lower yourself until your thighs are near, or parallel with the floor, and keep your chest straight, and head looking forward. Keep your heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position. |
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| Barbell Lunge | 3 Sets, 15 Reps, weight to be determined by you |
| Equipment: Barbell Stand with your feet parallel and hip width apart. Place a barbell behind your head, resting it lightly along the top of your shoulders. Stiffen your torso by contracting your core and abdominal muscles. Slowly step forward with the right leg, placing your foot on the ground while keeping your torso upright. Begin your lunge movement by first lowering your body towards the floor, making sure to drop the hips straight down. Lunge to an end point where you feel comfortable. Next, push off with your right leg and return to your starting position and repeat. |
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| Med Ball Bench Step Ups | 3 Sets, 15 Reps, weight to be determined by you |
| Place one leg on the bench and step up, drive leg to 90 degrees to the medball which you are holding in your hands. 3x each leg. 15 reps. Make sure to keep the leg that you are using on the bench at all times and that your foot is in line with your knee. Also be sure to drive the opposite leg towards the medball which you are holding in your hands at chest height. | |
| Deadlift | 3 Sets, 15 Reps, weight to be determined by you |
| Equipment: Dumbbells Stand with your feet slightly wider than shoulder-width. Position your body with the spine neutral and shoulders depressed. Keep your chest held up and out, head in line with your spine or slightly raised, heels on the floor, and shoulders over or slightly in front of the bar. Lift the dumbbells by extending your hips and knees simultaneously to a full standing position. Raise the hips and shoulders together. Gently lower the bar back towards the floor by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. Lower the hips and shoulders together and attempt to keep your back flat, shoulders retracted and depressed. |
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| Calf Raises with dumbbells on shoulders | 3 Sets, 30 Reps, weight to be determined by you |
| Equipment: Dumbbells Stand on the edge of a step. Place a dumbbell on the top of each shoulder holding each in position with your hands. Lift both heels simultaneously as high as you can, hold and then lower just below the height of the step. |
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| Elliptical Trainer | 20 minutes, High INCLINE 1 minute hard 1 minute easy on a challenging resistance! This works the glutes more! |
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