This month my new Focus Series launched and the response has been incredible! These 4 weeks programs are the perfect way to target all those stubborn areas and provide quick, effective workouts that include all my favorite exercises. The Legs & Glutes program is one of my favorites and here’s why –
There are plenty of different training techniques to tighten, tone and shape your legs and glutes. I’ve combined three effective methods to provide the best results possible. Resistance training for strength and building lean muscle. Agility training to improve speed and athletic ability and plyometrics to increase power. To complete the program I also include cardio prescriptions to benefit your cardiovascular health and to shed unwanted pounds. This legs & glutes workout is from week 2 of the program. Try it out and let me know what you think!
45 sec work + 15 sec rest.
*Don’t forget to perform a 5-10 minute warm up. Jogging, jump rope etc. to get the body loosened up before starting!
1. Side Lunge + Hop
Stand upright with a weight in both hands and feet together. Lunge out to the left keeping your toes pointed forward. Make sure your left knee is stacked above your left ankle and never passes over the front of your toes. As you push up out of the lunge position hop up into the air on your right leg tucking your left knee up. Lower down into the starting position and repeat. *On the next set switch sides and repeat on the opposite leg.
2. Stand Ups (Right Leg)
Hold a dumbbell in each hand at your sides and get into a kneeling position on the floor. Leading with your right leg push through the heel to stand straight up. Keep a nice tall posture and keep your core engaged. Lower back down to a kneeling position one leg at a time starting with the right side and repeat.
3. Glute Bridge On Ball
Lay on your back and place both feet on top of a stability ball, keeping your arms out the the sides. Feet should be shoulder-width apart and the heel of the foot should be in contact with the ball. Press through the heel and raise your hips up squeezing the glutes at the top of the motion. Lower back down and then repeat.
4. Stand Ups (Left Leg)
Hold a dumbbell in each hand at your sides and get into a kneeling position on the floor. Leading with your left leg push through the heel to stand straight up. Keep a nice tall posture and keep your core engaged. Lower back down to a kneeling position one leg at a time starting with the left side and repeat.
5. High Knees
Simply sprint on the spot driving the knees up towards the chest as high as you can. Stay light on your feet and move as quickly as possible!
Time to cool down, rehydrate and stretch. Nice work!!
If you like this workout check out the full focus series collection HERE 🙂