Leg & Booty Workout for Beginners!  

Okay, so not everyone LOVES to workout. And some people only like specific types of workouts. Gabby loves cardio but not lifting. Annie loves lifting but not cardio. We all have our own reasons for liking what we do also.

Annie, a former gymnast, gets bored too easily on cardio but uses weights to clear her mind and focus almost like a meditation. Gabby deals with imflammation in her body, which she’ll talk more about this week after years of being a college water polo athlete.

But, Gabby decided to “take one for the team” (all of you) and do a leg workout with Annie after little to no weight training the last few years.

For a lot of women, going into the gym for the first time or even getting back into it after a long break can be intimidating or even scary. But, we want to show you that it doesn’t have to be! So here is our first leg day together…

View Leg Day Video Here!
This workout can be done with a partner or on your own.

Superset #1:

Sitting abductor machine – 3 sets of 15.     Go straight into squatting abductor – 3 sets of 15

In between each set of 30 abductor reps, step off and do 15 squat jumps, landing softly with knees bent. If you are having trouble with your knees, you can do a wall sit for 30 seconds in between sets.

Superset #2:

Dumbbell Deadlift – 3 sets of 15. We used 25lb weights in each hand. Keep knees soft and very slightly bent but stretch down through the hamstrings and squeeze glutes on the way up.

Between each set, do a set of barbell squats – 3 sets of 15. We used 30lb weights to focus more on form and getting our booty down low to the floor.

Superset #3:

Prone or laying hamstring curls – 3 sets of 15

Between each set do glute kickbacks – 3 sets of 15 on each leg. In the video, we are using a leg extension machine for the kickbacks, a good alternative if you don’t have a butt blaster machine in your gym.

Finisher:

10 bent knee leg lifts, 10 straight leg lifts, 10 side lifts (fire hydrants) – 3 sets of 30 reps with 30 second planks in between each set, as seen in the video. These can also be done at home or with ankle weights!

So that’s it! Our beginner booty/leg day! We hope you enjoy it. We’ll be starting our 30 Day Spring Cleaning Nutritional Detox on May 1st and we would love for you to join us! For more info or to sign up Click Here!

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