Saturday, May 5, 2012
3 Day Booty and Leg Workout workout
This is a pretty serious workout. Watch your knees and make sure you have good posture.
3 day butt/leg work out
8 week program
Weeks 1 -2 no weights 15 reps 2 sets
Weeks 3 -4 add weight 12 reps 3 sets
Weeks 5 - 6 add 5% more weight 10 reps 3 sets
Weeks 7-8 add 5% more weight 8 - 10 reps 3 sets
Squats with kick back
Single leg squats
*Box hops right to left
Day 2 - Wednesday
Standing Step up kick backs
3 Way Lunge
Day 3 - Friday
If you don't know what the exercise is just YouTube it.
If you don't have a Olympic bar (for like Good mornings) then just use hand weights. If you don't have hand weights stick with 15 reps 2 sets the first 2 weeks then 15 reps 3 sets the rest of the time.
Weights are going to make the difference.
*Make it a HIIT (high intensity interval training) and go fast to raise the heart rate.