Butt Lifter and Lower Body Workout

Posted: May 28, 2013

It looks like the time of year where our legs will be showing, and our buns noticed! Are we noticed because we look like we spent the Winter on the couch? I would like to be noticed for looking like I have jumped, run, walked, and squatted the whole season. I love to work legs. I love the glute, hamstring soreness that comes from a good lower body workout. Running up the stairs after leg day, makes you realize you are alive. There is the difference between skinny, flat rears, and the ones that make a head turn. Skinny, flat and weak should be stricken from your vocabulary. Get strong. Burn calories and fat with intense lower body moves. Below is a great calorie burner. A workout like this will target all lower body muscles.Do this workout 2 times weekly with a good day or two in between for recovery. I used the weights that I personally use when doing this workout. Tailor this to your strength levels by either lightening up the load, or making it harder with more weight. The bottom line (pun intended) is that these exercises, when paired together in this order will make a difference. Forget wasting time on the treadmill, or eliptical. These moves will showcase off firm, tight muscles and get your cardio in as well! Again, more bang for the buck, less time in the gym. More time to show off that buff  bod!
Warm up
50 Jumping Jacks
20 Bodyweight squats
12 Alternating lunges
12 Side lunges
25 Mountain Climbers
Workout  (take 15-30 second rest between each exercise)
10 Barbell Squats – Bar only,  or Dumbbell Squats w/15 lb dumbbells 
10 Jump Squats
10 Deadlifts
10 Bodyweight Squats
Rest 1 minute
8 Barbell Squats 65 lbs.
8 Deadlifts 35 lbs.
8 Goblet Squats 35 lbs.
8 Bodyweight Squats
Rest 1 minute
6 Barbell Squats 80 Lbs
6 Jump Squats
6 Walking Lunges w 15 lb dumbbells
6  Single Leg Step ups, onto high bench (18″ bench)
6 Deadlifts
6 Bodyweight Squats
Stretch for 15 minutes
Downward Dogs
Pigeon Pose
Hurdler Stretch
Downward Dogs
This is a short, intense workout. I go pretty quickly with my reps. However, if you add more weight to the bar or use heavier dumbbells, the pace will slow down a bit. No problem. The idea is to go from one exercise to the next with a small break. If I do this in the gym I will add leg presses after each set of Squats. Sometimes I use Kettlebells, sometimes I use dumbbells. It depends where I am, and what mood I’m in. The main point, is that these exercises focus on multi joint movements and target front, back, and inner thighs. Maintain perfect form, with chest up, and feed your body properly before and after this intense session. I guarantee, you will feel the burn during, and after a workout like this.
Check back soon for other exercises and ways to achieve optimal health, wellness and strength!
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