Better Booty Workout: Glutes, Hamstrings, Thighs, Legs

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Hi Everyone!

Today’s workout is all about the lower body! I used dumbbells and a barbell for this workout, but all exercises can be performed with body weight or dumbbells. Select whatever is going to challenge you the most!

Even though this was a non-plyometric workout I was dripping with sweat and breathing heavy from the challenge of the workout. I followed it up with an easy paced 1 mile run on the treadmill. 

Now I am cooking a healthy dinner (which will double as my lunch for tomorrow). Tonight’s menu is baked balsamic chicken and mashed sweet potatoes. I have never made mashed potatoes before, so I am excited to see how they come out. I will share the recipes so check back for that. 🙂

Melissa
Today’s workout had me sweating!


Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

1. Front Squat
2. Mountain Climber
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Hip Thrust Frogger
6. Bulgarian Split Squat (right)
7. Bulgarian Split Squat (left)
8. Romanian Deadlift
9. Hip Thrust (right)
10. Hip Thrust (left)

Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.

Lunge Kick Part 2: Kick the rear leg to a comfortable height.
Return to starting position. 

Split Squat (part 1): Back foot rests comfortably on a sturdy surface. 

Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground.
Knee stays behind your toes.
Straighten the front leg to return to starting position. 

Hip Thrust Frogger: In between each exercise return to a solid plank.
Form a straight line from shoulders, hips, to heels. 

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