Leg and bum sculpting program
About the program:
This program is designed to hit your legs and bum, utilising exercises carefully picked for optimal results.
When following this routine, your primary focus should be on maintaining perfect technique.
Be sure to do all the circuits in the order as listed.
Keep the breaks between the circuits to a maximum of 2 minutes.
For best results do both workouts in one week, important to have at least 1 day of rest between the two workouts.
Please email me if you need any alternative exercises.
Day 1:
Target time: 50-60 minutes
Set your timer for 45 sec:15 seconds (you will work for 45 seconds and rest for 15 seconds)
Download the GYMBOSS app on your phone.
Warm up: 5 min any cardio
2. switch steps or jump rope
3. Bulgarian split squat R
4. Switch step or jump rope
5. Crunches
6. Switch step or jump rope
8. Switch step or jump rope
9. Deep squats with db
10. Switch step or jump rope
11. Crunches
12. Switch step or jump rope
13. Step up L
14. Switch step or jump rope
15. Step up R
16. Switch step or jump rope
17. Box jumps or broad jumps
18. Switch steps or jump rope
19. Jump lunges
20. Switch steps or jump rope
21. Jump lunges
22. Switch steps or jump rope
Repeat x 2
Finisher:
Tabata: 20 sec work and 10 sec rest for a total of 8 rounds. Push hard with the 20 seconds on.
* you will do 20 sec skater lunges, rest 10 sec. Repeat x 8.
“Work hard in silence. Let success be your noise”
Day 2
Notes for today:
Target time for workout: 55 minutes
Rest as little as possible between exercises and sets.
Rest just enough to keep good form.
Warm up:
5 min any cardio
Workout:
1.
10 x Jumping jacks
10 x High knees
10 x squats
Repeat x 2
2.
30 sec squat hold
15 x squat jumps
15 x tuck jumps
Repeat x 3
3.
20 x mountain climbers (total)
10 x squat jumps
10 x burpees
20 sec squat hold
Repeat x 4
4.
15 x squats
30 x lunge pulses (L)
30 x lunge pulses ®
Repeat x 3
5.
20 x mountain climbers
10 x squat jumps
10 x burpees
20 sec squat hold
Repeat x4
6. Burpee ladder: 3 minutes:
1 x burpee + 1 x half burpee
2 x burpees + 2 x half burpees
3 x burpees + 3 x half burpees
4 x burpees + 4 x half burpees
5 x burpees + 5 x half burpees
Once you get to 5, work your way back to 1 until time is up.
7.
10 x overhead squats
10 x lunges (total)
20 sec squat hold
Repeat x 3
8.
20 x squat jumps
10 x burpees
20 sec squat pulses
20 x mountain climbers (total)
20 x jump lunges
30 x lunge pulses (L)
30 x lunge pulses R
10 x step up L
10 x step up R
“Push through the pain, on the other side is the reward.”