Lovely Legs Workout

Workout like a brute in the gym, and a beaut on the beach!

Here’s today’s weekly leg workout routine for our bikini boot campers. With each exercise, there is a photo of the equipment needed. This is just one of 4 bikini workouts (+ 3 cardios) our boot campers do each week. 🙂

QUADS/GLUTES 

#1 – 3 sets each leg extension 

  1. 20 Toes up (straight)
  2. 20 Toes in
  3. 20 Toes out

Leg Extension

#2 – 4 sets of leg press (2 plates, 1 plate on each side)

  1. 30 feet shoulder width apart
  2. 30 feet close
  3. 30 feet wide plié
  4. 10 close/10 shoulder/10 plié

leg press

#3 – 3 sets leg extension (repeat #1)

Leg Extension

#4 – 3 sets of single leg press, 20 reps each (just the rack or one plate)

leg press

HAMSTRINGS

#1 4 sets straight leg dead lifts

  1. 20 w/ 45lb bar
  2. 18 w/ 65lbs (add 2 tens)
  3. 15 w/ 75lbs (add 2 fives)
  4. 15 w/ 85lbs (add 2 fives)

straight leg deadlift

#2 5 sets prone (laying down) hamstring curls

  1. 25 reps of 35-40lbs
  2. 20 reps of 40-45lbs
  3. 18 reps of 45-50lbs
  4. 15 reps of 50-55lbs
  5. 12 reps of 55-60lbs

prone leg curls

 

 

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About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on February 27, 2014, in Firm Up the Butt, Workout and tagged , , , , , , , , . Bookmark the permalink. 1 Comment.

  1. Still trying to get through three sets of your leg bomb. I did it once and it was brutal!

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