Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Squats: 2×8, 2×6 (heavy weight)

Split Squats: 3×10, 1×6 (same weight as squats)

Squats: 3×10 (20lb less than split squats)

Circuit 1
Barbell Front Squats: 3×12 (light weight)
Barbell Side Split Squats: 3×10 (same weight as front squats)
Kettlebell Swings: 3×30 (medium weight)

Seated Calf Raise: 3×10 (medium weight)

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

Legs + Glutes - Lower body workout for strong and lean legs.

 

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Arms & Abs

Forearm Plank: 1 minute 30 seconds +

Circuit 1
Side Plank Hip Dips Holding Dumbbell Overhead: 3×10 (light weight)
X-Crunches: 3×20
Burpees: 3×12
Plank Jacks with Forearms on Bosu: 3×15

Standing Alternating Dumbbell Curls: 2×8, 2×6 (heavy weight)

Barbell Skull Crushers: 3×12 (medium/heavy weight)
*Superset with
Barbell Curls: 3×10 (same weight as skull crushers)

Plate Press into Pull Over: 3×15 (medium/light weight)
Superset with
Standing Plate Curl: 3×15 (same weight)

One Arm Preacher Curl: 3×10 (medium/light weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium/light weight)

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

Arms + Abs. Tone and strengthen your arms and abs while improving your cardiovascular system.

Back

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Barbell Deadlifts: 2×8, 1×6, 1×4 (heavy weight)

Dumbbell Rows: 3×6 (heavy weight), 3×6 (5lb less), 2×8 (10lb less)

Wide Grip Lat Pull Down: 2×8, 1×6 (heavy weight), 1×10 (10lb less)

Decline Dumbbell Pull Over: 3×12 (medium weight)
*Superset with
Barbell Bent Over Underhand Grip Row: 3×8 (medium weight)

Row machine for 10 minutes at moderate pace.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

Back workout to give you a sculpted and defined back.

Chest & Shoulders

Warm-up: Dumbbell bench press 1×20 (light weight), side to front raise 1×10 (light weight).

Dumbbell Bench Press: 3×8, 2×6 (heavy weight)

Dumbbell Pull Over: 3×10 (medium/heavy weight)
*Superset with
Standing Military Press: 3×10 (light weight)

Dumbbell Fly: 2×12, 1×10 (medium/heavy weight)
Superset with
Seated Dumbbell Side Punches: 3×12 (medium/light weight)

Incline Dumbbell Bench Press: 3×10 (medium/heavy weight)
Superset with
Standing Front Plate Raise: 3×10 (medium/heavy weight)

Circuit 1
Plate Overhead Walk: 3×20 each way (medium/light weight)
Bent Over Rear Delt Fly: 3×10 (medium weight)
Dumbbell Front Delt Raise: 3×10 (same weight as rear delt fly)

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

Chest + Shoulders

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Barbell Squats: 1×8, 2×6, 1×4 (heavy weight)

Barbell Split Squats:3×10, 1×6 (same weight as squats)

Barbell Squats: 2×10, 1×8 (20lb less than split squats)

Barbell Kneeling Squats: 3×15 (same weight as last set of squats)
*Superset with
Plate Overhead Back Lunge into Knee Up: 3×15 (light weight)

Barbell Front Squats: 3×10 (light weight)
Superset with
Alternating Jumping Split Squats: 3×15

*Superset: Perform the second exercise immediately after the first without resting in between.

I recommend stretching and foam rolling for 10-15 minutes.

Pin the graphic below for quick reference during workout.

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline.

Squats: 1×8, 2×6, 1×4 (heavy weight)

Split Squats: 3×10, 1×6 (same weight as squats)

Squats: 1×10, 2×8 (20lb less than split squats)

Kettlebell Swings: 3×30 (medium weight)
*Superset with
Dumbbell One Leg Squat: 3×10 (medium/light weight)

**Hip Thrusts on Lying Hamstring Curl Machine: 3×15 (medium weight)
Superset with
Alternating Jumping Split Squats: 3×15

*Superset: Perform the second exercise immediately after the first without resting in between.
**I wish I had a video of this but I don’t. If you Google the exercise, you can easily find it.
I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

7.13.18 Legs Glutes.png

 

Arms & Abs

Forearm Plank: 1+ minutes

Circuit 2
Resistance Band Extended Crunches: 3×15
Bosu Sit-Up:3×15
Bosu Russian Twists: 3×20 (light weight)
Bosu Crunch: 3×15
Standing Side Bend Holding Plate Overhead: 3×12 (light weight)

Standing Alternating Bicep curls: 2×8, 2×6 (heavy weight)

EZ Bar Skull Crushers: 3×10 (medium/heavy weight)
*Superset with
EZ Bar Close Grip Curls: 3×8 (same weight as skull crushers)

Lying Tricep Cross Body Extension: 3×10 (medium/light weight)
Superset with
Seated Hammer Curls: 3×12 (medium weight)

One Arm Tricep Cable Pull Down: 3×12 (light weight)

Rope Overhead Extension: 3×10 (medium/light weight)

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

Arms + Abs. Tone and strengthen your arms and abs while improving your cardiovascular system.

I bought my first pair of Gymshark leggings last week and for the first time in about 15 years, my size has gone up. For most of my life, ordering clothes has been easy. I’ve always been size XS or S depending on the brand. After two years of working out my legs twice a week plus putting on fat over the past few weeks, all of my pants are tighter than usual. I had to order a new bikini because my butt was trying to escape my old one. And what size am I now? Medium. Obviously you can’t expect to try to grow your glutes without your pant size going up too.

That’s not bad, it’s just different. I had that moment of ” huh, I’m not a small anymore.” But to be honest, I like how big, perky, and strong it is. In a world where smaller is promoted as better and desirable, it can be hard not to let clothing size get to you but just like the number on the scale, it really doesn’t matter.

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Top: Forever 21
Leggings: Gym Shark