Perform this workout 2-3 times per week. Ensuring you allow 2 days between each butt workout to allow for muscle recovery. 5 mins warm-up Part 1 of Butt Workout – Reducing and Sculpting Your Butt Perform all of the following directly after each other, with no rest, in a circuit format. Preferably use no weights […]
Butt Workout – Building And Shaping Your Butt
Perform this workout twice per week allowing 3 days minimum between each butt workout. 5 mins warm-up Part A of Butt Workout – Building And Shaping Your Butt The aim here is to build muscle. If you have a flat butt, then building your glutes using heavier weights and less reps is really important to […]
Dumbbell Wide Leg Deadlift
Wide Leg Deadlift Stand with your feet wide apart. Have your midsection firm, chest out and shoulders back. With a dumbbell in each hand at arms length, bend over from your hips so that your dumbbells are in front of your ankles. Keep your dumbbells at arms length. Now squeeze your butt and hamstrings raising […]
Modified Catcher Squat
Modified Catcher Squat Stand with your feet shoulder width apart, chest out and shoulders back. Have your arms out in front of you. As you squat down lift the heels of your feet up, keeping your toes and the balls of your feet on the ground. Only go as low as you can. Then raise […]
Build Lean Muscle Workout – 4 Day Split
On the exercises that you use lighter weights, and can perform more reps, have 1 minute rest between sets. On the exercises that you feel really fatigued have a 2-3 minute rest in between sets. Monday – Legs and Calves 5 mins warm-up 3 x 8-12 reps: Bench Squats with Pulse (lower the bench, depending […]
Walking Lunge
Walking Lunge With your chest out and your midsection firm, place your hands on your hips and step forward with a large stride. Bend both your knees as you lower your body downwards. Your back knee should be nearly touching the floor. As you are pushing up and virtually at the top of your lunge […]
Plie` Squat
Plie` Squat Stand with your legs and feet wide apart. Have your knees and toes pointed outwards. Keep your chest out, your midsection firm and head facing front wards. Holding one end of a dumbbell with both hands in front of you. Make sure your back is straight and don’t lean too far forward. Now […]
Bench Step-Ups
Step Ups off a Bench or Step Standing in front of your step or bench, start with your left foot first stepping up onto the bench, bringing your right foot up behind you, making sure that both of your feet are securely on the bench at the top of the movement. Now lower your right […]
Stationary Lunge
Stationary Lunge Lunge forward with your left leg. Lower your body by bending your left knee (front leg) and your right knee (back leg) so it’s almost in contact with the floor. Return to starting position. Keep your midsection firm throughout the movement. And your front knee should point in the same direction as your […]
Reverse Stationery Lunges
Reverse Stationery Lunges Lunge back with your right leg. Lower your body by bending your left knee (which is your front leg) and your right knee (which is your back leg) so it’s almost in contact with the floor. Raise yourself back up and and repeat to complete your set. Then swap leg lunging back […]
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