1)– 25 bodyweight squats– 15 chair dips(3 sets) 2)– 15 bicep curls– 25 crunches– 45 second plank(3 sets) 3)– 20 calf raises (use a step in your home)– 15 lunges each leg(3 sets) 4)– 15 knee push-ups– 30 bodyweight squats(3 sets)
Ladies, trying to build your butt without overtraining your quads?? Try this booty builder workout 1) Reverse heavy hack squat with wide stance toes pointed at 10 and 2. Contract glutes hard at top of rep. 6 sets 8-10 reps. 2) Heavy bench stepups 5×12 each leg, superset weighted waking lunge (elongate the step) 40 feet down and back (5 […]
1) Triple set (no rest)1. 12 straight bar curls 2. 12 dumbell shoulder presses 3. 15 bench dips 4. (3 sets) 2) Triple set (no rest)1. Wide grip lateral pulldown 12 reps 2. Rope curls 12 reps 3. Tricep pushdown 12 reps 4. (3 sets) 3) Triple set (no rest)1. Assisted chinups 12 reps 2. Assisted dips 12 reps 3. […]
1) 12 minutes Stepmill level 10, 6 of those minutes skipping a step 2) Barbell squat athletic stance 5×10, superset walking lunges 40 feet down and back. (No rest) 3) Sumo squat with dumbbell 5×12, superset bench stepups 5×12 each leg (no rest) 4) single leg cable kickbacks attached to low pulley 4×15 each leg 5) Reverse facing hack squat, […]
1) Stepmill: 5 minutes level 6, 7 minutes level 10, 3 minutes level 12 2) leg extensions 5 sets 15 reps (45 seconds between sets) do controlled reps, squeeze the muscle. Don’t bounce or go to fast 3) barbell squats: yes real squats not the air squats you do. I don’t care if it’s only the bar on your shoulders. […]
1) 12 minutes Stepmill level 10, 6 of those minutes skipping a step 2) Barbell squat athletic stance 5×10, superset walking lunges 40 feet down and back. 3) Sumo squat with dumbell 5×12, superset bench stepups 5×12 each leg 4) Sungle leg cable kickbacks 4×15 each leg 5) Hip thrust with straight bar on lap heavy 4×10 6) Bad girl […]
4 WORKOUTS PER WEEK FOR 8 WEEKS.*Every 2 weeks you increase the number of rounds per part by 1. For example weeks 1 and 2 it says 3 complete rounds. Weeks 3 and 4 you will do 4 complete rounds, weeks 5 and 6 you will do 5 complete rounds etc etc. Week 1:Workout 1:Part 1– 30 standing squats– 15 […]
Ladies, trying to build your butt without overtraining your quads?? Try this booty blast workout 1) Reverse heavy hack squat with wide stance toes pointed at 10 and 2. Contract glutes hard at top of rep. 6 sets 8-10 reps. 2) Heavy bench stepups 5×12 each leg, superset weighted waking lunge (elongate the step) 40 feet down and back (5 […]
1) Stepmill: 5 mins level 6, 10 mins level 12 2) Leg extensions 5×20 (45 seconds between sets) 3) Barbell squats– 2×10– 4×6 (pause squats, 4 count at bottom) 3)– Leg press 20 reps– Calf raise on leg press 20 reps(5 sets) 4)– Heavy box stepups 10 reps each leg– Heavy straight leg deadlifts 10 reps(4 sets) 5)– Straight bar […]
