Lower Body Sculpt & Shape: Home Workout for Butt, Thighs & Legs

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Hi Everyone!

Today’s workout is focused on the lower body. We are sculpting our butt, thighs, and calves today. This routine will work your lower body in multiple planes of movement, and challenge your muscles from the front, back and sides, to improve muscular balance, strength and shape.

I used two twenty-pound dumbbells for this workout. Choose a weight that challenges you. You can also choose to do this routine with body weight only. I do recommend using weights, especially for lower body exercises to really sculpt and strengthen your muscles. The added challenge will increase the fat burning, and help you build strong and shapely muscles.

My friend, Jon, wrote a great article about Building Lean Muscle Mass, which I will be sharing this weekend. I will also be posting a brand new workout (or two!)

Have fun with this one!


Equipment: Dumbbells

1. Plie Squat Press
2. Down Dog Cross (right)
3. Down Dog Cross (left)
4. Side Lunge Lift (right)
5. Side Lunge Lift (left)
6. Runners Lunge Kick (right)
7. Runners Lunge Kick (left)
8. Leg Series (right)
9. Leg Series (left)
10. Forward Fold Stretch

Repeat 1-4X

Optional: Pair with 30-Minutes of Cardio


Plie Squat Press: Turn Toes Out.
Plie Squat until thighs come to parallel.
Press through the heels to lift and press the weight toward the ceiling.
Leg Series: Keep the Hips Lifted through the Exercise.
Lift the Leg Toward the Ceiling.
Drop the hips toward the floor and then lift pressing through the foot.
Runners Lunge Kick.
Start in a Runners Lunge Holding a Weight in front of your forward foot.
Bend the elbow to lift the weight to your shoulders.
Press through the front heel to lift to standing position.
Kick the back leg in front of you.
Return to starting position.

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