A weekly session focussed on legs in the weight room has been a cornerstone of my exercise program for many years!
It's my most challenging weight-lifting session of the week so I always do it on Saturday or Sunday...away from my busy workweek schedule. Legs require a special mental focus - it's a big muscle group, and it requires me to dig deep in order to show-up with the right focus.
In my leg workout, I feel like I could conquer the world! Work projects that seemed so hard during the week, become 100% do-able ...and I KNOW I can handle the tough stuff in work and life after I go toe-to-toe with a leg program.
But like everyone, doing the same old stuff can get BORING. I like new, fresh ways to hit my bottom half...and have learned you NEVER should be bored in a workout. Why? Because there are waaaay too many fresh and effective ways to lift weights.
This is my fav leg & booty workout this month...I hope you get to "enjoy" it too ;)
Let me know if you give it a try!
MY JULY LEG & BOOTY WORKOUT
Warm-Up: 5-10 minutes (easy cardio, then dynamic lower body stretches)
*Rest 60 seconds between each exercise. Complete all sets in the exercise before proceeding to the next exercise*
Exercise 1: Tri-Position Smith Squat: 3 x 10 Reps Each Stance (no rest between each)
1) Wide Stance/Toes Pointed Out (almost sumo squat position) > VIDEO
2) Shoulder Width Stance/Toes Pointed Slightly Out > VIDEO
3) Feet Together/Heels Elevated on 25lb Plate > VIDEO
Exercise 2: Single Leg Controlled Squat: 3 x 12 (Light weight, focus on depth and keeping constant tension on the quad) > VIDEO
Exercise 3: Single Leg Hyperextension for Ham/Glute: 4 x 8 each leg > VIDEO
Should be more difficult than using two legs and feel less stress on lower back.
Exercise 4: Weighted Split Jump Squat: 3 x 10 each leg > VIDEO
Exercise 5: Hamstring Deadlift with Elevated Toes: 4 x 12 > VIDEO
Legs should be shoulder width apart so might need to use two 25lb plates to elevate toes.
Exercise 6: Reverse Stationary Lunges: 2 x 15 each leg
Post By SiS Erica
Erica is founder of Sisters In Shape. As a full-time corporate finance executive & mom of 2, she thrives being in the SiS community.
Erica finds strength, energy and empowerment with SiS that she carries into all aspects of her life.
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