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My Leg/Booty Workout Routine
For those who don't know, I've been on a health/fitness kick since July of 2017. I started working out in my second year of university, but I did not have the diet to go along with it. I made some booty gains, but that's about it. This time is different because now I have the diet to go along with it and I have seen lots of changes (go check out my healthy lifestyle motivation post on the home page to check it out!) I asked you guys on Instagram what workout you wanted to see from me and you guys voted for legs and booty. I don't like to spend more than 1 hour to 1 hour and 15 minutes at the gym so you can do this guys!! (Fair warning though I like to leave the gym dying so get ready). Enough from me, here is my complete workout routine on leg/booty day. Enjoy!
HIIT Cardio
Before I begin lifting weights, I like to warm my body up with some cardio. I either do this or 15-20 minutes on the stair master. It is up to you if you want to do cardio before or after weights, it is all based on personal preference. Feel free to substitute any of the moves for something you might enjoy more :)
HIIT Set #1 (repeat 2 times)
1 minute on, 20 seconds off (feel free to adjust these times based on your fitness level)
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Squat Jacks
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Skaters
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Elevated Plank Jacks
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Butt Kicks
HIIT Set #2 (repeat 2 times)
1 minute on, 20 seconds off (again, you can adjust the timings)
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Mountain Climbers
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High Knees
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Push-ups
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Jumping Jacks
HIIT Workout
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Leg/Booty Workout
Alright on to the good stuff! When I work with weights, I like to do supersets (performing 2 moves, one after the other, with no rest inbetween). When I leave the gym I want my muscles to really feel it! If you're like me then you will enjoy this workout so have fun :) Also, I use a resistance band here, but you can also do these moves with body weight if you do not have one.
Superset #1 (repeat 4 times, 1 minute rest inbetween each repetition of superset)
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25 Squat Side Steps
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10 Sumo Squats 110 lbs (adjust the weight to where you cannot do more than 10 reps)
*For sumo squats, place feet wider than shoulder width and point toes outward. Don't forget to push up with your heels and squeeze at the top*
Superset #3 (repeat 4 times, 1 minute rest inbetween each repetition of supersets)
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10 Hamstring Curls 85 lbs (adjust the weight to where you cannot do more than 10 reps)
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10 Leg Kickbacks (hold onto something and diagonally kick back)
The Finisher (Repeat 3 times)
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15 Leg Presses 165 lbs (adjust the weight where you cannot do more than 15)
*Play around with leg placement and lift your butt off the seat a bit. I like to place my legs together because I feel it more in my glutes*
Superset #2 (repeat 4 times, 1 minute rest inbetween each repetition of supersets)
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10 Leg Raises 160 lbs (adjust the weight to where you cannot do more than 10 reps)
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10 Jump Squats
Superset #4 (repeat 4 times, 1 minute rest inbetween each repetition of supersets)
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15 Hip Abductions 245 lbs (adjust the weight to where you cannot do more than 15 reps)
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Hip Abduction Pulses Until Failure (pick a challenging weight)
*For hip abductions hold onto the machine and hover in a squat position as you push out to get more glute activation. Sit regularly for the pulses*
Working the Legs
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Done! Don't forget to stretch after this because your muscles will be sore and stiff asf if you don't! Hope you guys enjoyed and comment below if you want to see more workouts! Also, subscribe by filling in your name and email below so you never miss a LawkIT post :)
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