23-02-15 | Move | legs & bum |

4 times a home workout: hello sexy legs & butt

Hey, you! Are you in for a new home workout completely focused on creating some toned and sexy legs and a strong butt? After all the positive messages I received from you on the “Abs of Steel” home workout I thought it was about time to shake up our lower-body muscles. Welcome ladies, to what we call: leg-day!

At least 1 time per week I choose a leg day! This means that for one hour, I particularly focus on building more strength and muscle in my legs and my butt. To be honest I kind of love and hate leg day at the same time. It’s my toughest workout of the week but gives me also the most satisfying (and sore) feeling afterwards. I would love to give you that satisfying and happy feeling too and therefore I’m sharing one of my leg day circuits with you.

This 5-round-circuit is applicable for beginners, as well as advanced fit girls AND you can do this workout wherever you want! As you can see on the pictures I added some weight to my heels in order to produce a bit more sweat ha ha – this is not mandatory. I prefer to do 5 rounds of below 4 exercises with 1 minute rest between rounds. Attention: please do not forget to do a warming up! I choose to run for 7 minutes or run up and down the stairs at home.

One tip before we start: quality over quantity! Slow down the motions for more effective results instead of ripping through the movement.

EXERCISE 1: Donkey Kicks
Picture 1: Start position
Picuture 2: Bring your leg up while you tighten your core. Bring your leg back to start position and repeat this movement.
GO!: 5 rounds x 20 rep left side and 5 rounds x 20 rep right side.

EXERCISE 2: Squat

Picture 1: Take the squat position and keep your body like this for 30 sec.
GO!: 5 rounds x 30 sec.

EXERCISE 3: Side leg raise

Picture 1: Start position
Picuture 2: Raise your leg up while you tighten your core. Bring your leg back to start position and repeat this movement. Try to not touch your feet when you bring your leg back down, but keep a small distance between them.
GO!: 5 rounds x 20 rep left side and 5 rounds x 20 rep right side.

EXERCISE 4: Squat + knick knee up

Picture exercise 2: Start position is the squat position.
Picuture 1: Knick your left knee up while you tighten your core. Bring your body back to the squat position and repeat this movement with your right knee.
GO!: 5 rounds x 20 rep left side and 5 rounds x 20 rep right side.

 

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  • http://www.musikafricana.com/

    about any collectivist ideology. And they all share the same "vengeful god" that won't let them get away with enslaving and butchering men: reality.

  • http://www.cvhscrosscountry.com/

    I so love picmonkey too. I didn't know they had the collage feature up now!!! I am not at all crazy about the one Picassa offers. Since you put this on your blog, does this mean I am invited too?

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