Tweet

*All exercises listed are non-weighted.  Scroll down to find out how you can kick these moves up a notch and really feel the burn

This week’s fit tip comes with a bonus.  I’m sharing a lower body exercise routine that’s sure to bring you one step closer to shapely legs and killer glutes.  Though it is mid August (yikes!) it isn’t too late to firm up your lower half.  Bathing suit season isn’t over just yet!

My clients Laurie, Erika, Meaghan and Laura had the pleasure of testing this workout routines yesterday during their training sessions.  At the time they didn’t know it but I must say that they were troopers.  They definitely felt the burn.

But they weren’t the only lucky ones to join in on the fun.  The lovely ladies attending the Healthy Living Summit  did too as part of this morning’s conditioning class (taught by yours truly).  We couldn’t have had a better morning for an outdoor workout.  We had sunshine, a slight breeze and (um) some eye candy exercising along side of us.  Note to self:  I should really workout there more often;)

Okay back to the workout.  After warming up we went right into the leg and glute workout.  It’s always been my philosophy to get the hardest part over with first.  And these gals did a fantastic job pushing through the burn.  We they did 160 squats in total.  And that was on top of all the lunges…

Next we did a few cardio drills and upper body exercises using tension bands (a class taught at Corpbasics ) and finished off with core work.  I had so much fun with these ladies, I can’t wait to meet up with them again later tonight.

A snap shot of the girls doing some core work this morning.  I know there are some better pictures out there, a group one as well.  Ladies? Care to share.

Here are links to YouTube videos explaining each exercise.  Yes I know, I really should get a channel of my own… Consider it on my bucket list!  I’ve also included instructions on how to make the exercises more advanced.  Enjoy!

Walking lunges with torso twist:  Hold a weight across your chest as you are walking/twisting.

Body weight squats:  Break up the set of 40 into 10 squats at full range of motion, 10 low pulses working “the negative”, 10 more at full range of motion and finish with 10 jump squats.

Plie’ squats:  Similar to the bodyweight squats break up the set up and do 10 at full range of motion, then come up on the balls of your feet and do 10 more (to target the calves), back to 10 at full range of motion and you guessed it, finish with 10 jump squats.

Single leg deadlift (R): Hold a weight in the right hand as the right leg comes off the ground.

Reverse lunge to balance (R):  Hold a weight across your chest.

Single leg deadlift (L):  Hold a weight in the left hand as the left leg comes off the ground.

Reverse lunge to balance (L):  Hold a weight across your chest

Squat with leg abduction (R):  Add in an overhead press.  This will get your heart rate up and work your shoulders.  Use a light set of weights.

Squat with kickback (R):  Same as the move above.  Note:  flex your foot and push through your heel to really target your glutes.

Squat with leg abduction (L):  Add 1-2 pound ankle weights.

Squat with kickback (L):  Same as the move above.

Supine straight leg hip adduction:  For added resistance place your hands on the inside of your thighs and press against  your legs as you bring them together.  I learned this trick from Andy. 

Squats, love’m or hate’m? Questions about the workout?

Disclaimer:  Alwasy consult you doctor before taking on a new exercise program.  The workouts you see here are what works for me and my clients.  Please take into consideration any health issues or injuries you may have.