Tuesday, January 22, 2013

Leg/butt workout


Here is my leg/butt workout. I do this workout at least twice a week with at least 2 days in between. 

All squats and lunges I do while holding 20lbs weight, I usually do 3 sets of 20.

Adductor: I start with 80lbs, then 90lbs, then 100lbs - 3 sets of 10. (This one is killer after a baby so take it easy on the amount of weigh at first.)

Abductor: I start with 90lbs, then 100lbs, then 110lbs, 3 sets of 10

Seated leg press: I start with 90lbs, then 105 lbs, then 120lbs - 3 sets of 10

Calf raises: I start with 90lbs, then 105 lbs, then 120lbs - 3 sets of 10

Butt Blaster: I start with 30 lbs, then 45lbs, then 60lbs- 3 sets of 10

Hip Flexion & Extension: I start with 60lbs, then 70lbs, then 80 lb - 3 sets of 20 PER LEG.

I wait about 2-3 minutes in between sets. This work out usually takes about 90 minutes.

I will be posting videos and pictures shortly just in case you don't know how to do any of them. Most machines can be found at any gym. Squats and lunges can be done at home or at the gym.

Trust me, you will feel it the next day!!


12 comments:

  1. Thanks for sharing your leg workout! I love squats!

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  2. I am so glad you posted this. I seriously, was going to message you for your workouts. Legs, arms, and abs. A couple of questions, if you don't mind. What is an adductor? And What is Hip Flexion and Extension? P.S. you rock, you are super strong.

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    1. They are both machines at the gym. Adductor is where you are sitting now and squeezing your thighs together with weights and the hip flexion and extionsion is a machine that helps you kick you knee up high then extent it all the way behind you. Both are awesome machines. And thank you! I am trying to get there ha :)

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    2. That is so funny - I use the adductor twice a week and never knew what it was called!! Love it. I have seen hip flexion now that you described it... I will try it out. My 30 day challenge is 45 miles.. I got lazy running and would settle for 6 to 8 miles a week.. I want 15 a week for the next four weeks.

      All we can do is try - keep it up!

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    3. That's awesome! That's lots of running!!

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  3. I dont have a gym membership :( what are some great workouts that I could do at home? I currently do a ton of lunges and squats.. you have amazing legs! and I would love for mine to look like yours :)

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    1. I am going to post videos tutorials as soon as my cast is off that has some great ideas. I still encourage getting a membership because they have tons of weights you can use but it is still possible at home! :)

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  4. I always heard as a female to do less weight but more reps. Is this not necessarily true?

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    1. Yes, that is true! I am more so trying to build muscle and tone so I wait slightly longer in between sets and use more weight for less reps. Hope that helps! :)

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  5. Have to ask... what do you do with your kiddos while you're working out so much? I have 3 little ones (5, 3, 6 months), and just find it hard to fit in my workouts....

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    1. I work out at Gold's Gym so they have a daycare that comes with the membership. My 3 year old loves going there and playing with the other kids and toys. If for some reason I can't take them there my husband and I will switch off. :)

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  6. Hi! Thanks for this leg workout post. I love to do seated leg press cause it's so effective.Lovely post... :-)
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