Posted on September 08, 2016 by Jenny Cromack
If you want to give your legs and butt a good workout then try this legs and bum workout.
Make sure you complete each rep with good form for maximum results.
Start your session with a thorough warm up – jumping on the cross trainer for 5 minutes and then performing 12 reps of body weight squats and lunges would be ideal.
The workout is designed in supersets – exercise A, followed immediately by exercise B. Perform each superset x 3 sets with a 30 second rest between each superset.
1A – Weighted Glute Bridges x 20 reps – These can be completed using a plate, dumbbell or resistance band to increase the intensity.
1B – Weighted Sumo Squats x 15 reps – Hold a dumbbell at chest level, feet wide as you squat.
2A – Lying Hamstring Curls x 15 reps – hold a weight between your feet
2B – Bulgarian Split Squat x 12 – elevate your foot on the bench and hold a pair of dumbbells at the side.
3A – Glute Kickbacks x 15 each side – use a resistance band or cable machine
3B – Back Squats x 20 reps
4A – Walking Lunges x 10 each side
4B – Goblet Squat Pulses x 20
If you would like ‘nice firm buttocks’ (aka Spike in the film Notting Hill) and toned thighs then start performing this legs and bum workout twice per week.