Few things I love more than a good butt and leg workout to start the weekend! Your legs have some major muscle groups, which means the after burn last longer. Also, your glutes are crazy strong and can take a beating multiple days in a row, unlike other, more delicate muscles like your shoulders. Take advantage and work that booty multiple times per week. The below workout can be completed at home with minimal equipment, or in a gym. Let me know if you have any questions about the moves or need a modification! Give it a try and let me know what you think!
equipment
Chair (for bulgarian split squat and feet elevated glute bridges)
A step (use the staircase in your house or a short step/bench)
Dumbbells or kettlebell
Resistance band
WARMUP:
30 s each: jumping jacks, squats, inchworms w/ push up at bottom, butt kickers
the workout
45 S WORK: 15 S REST - REPEAT CIRCUIT 2X
Static lunge lift and lower (Left leg, then Right leg second time through)
Hamstring walkouts
Goblet squat
Bulgarian split squat (Left leg, Right leg second time through)
Deadlift
Skaters
45 S WORK: 15 S REST - REPEAT CIRCUIT 2X
Weighted step down (Left, then Right second time)
Wall sit with weighted arm raise
Sumo squat (weight optional)
Feel elevated glute bridge
Kettlebell/Dumbbell swing
Banded side shuffles
30 s per ab move - repeat circuit 2x - no rest
Deadbug with heel lowers
Deadbug with arm lower
Bicycles
Plank hold
This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.
