Blog Archives

Leg & Butt Toning Circuit

Leg and Butt Circuit

You can do this workout with no weight, or with weight. Our boot campers did this workout with sandbags, but it would be great with dumbbells, kettlebells or a weighted bar.

INSTRUCTIONS: Take as little rest as possible (no rest is best for fat burning and toning). Go as deep as you can go on your squats and lunges – the deeper you go, the more inner thigh and glute action you will get, especially on the squats. If you can’t go deep with weight, then lighten your weight or use no weight at all. Use a mirror to watch how low you actually go. If you don’t have knee issues, try to get the same depth as the guy in the photo below – and feel the difference!!

proper squat

LEG & BUTT CIRCUIT
3-Position Squat
 – 10 Close Stance Squat
 – 10 regular stance
 – 10 Wide stance
60-Second Walking Lunges
60-Second Wall Sits

Repeat circuit with no rest for 3 rounds.

TRAINING TIPS: Notice his hips are BELOW parallel. If you want some serious buns, the deeper you go the better, as long as your knees don’t hurt and your form isn’t compromised. As soon as you feel that your back is bending, or your butt is tucking under (which we call “winking”), you know you’ve gone too deep, or you have range of motion limitations due to weak or tight muscles. The more you practice deep squats, the better your range of motion will be, simply from loosening up your hips, and getting more flexible and strong. 🙂

Best Beach Buns: The Bikini Bottom Workout

Need More What?
Most of us don’t need more exercises to follow – we need more motivation to do the exercises we already know. However, as soon as I write a post about a new exercise or workout routine, people flock to it like bees to honey. bzzzzzz!

Fresh new moves are  not only great to learn, they can give you a new boost of motivation as well – and staying motivated is half the battle.

The Best Beach Buns
Since everyone loves a good butt and leg workout, and bikini season is now officially here, what better buns are there than volleyball players. I mean LOOK at that body!! I just looked at PAGES of volleyball players and almost every single one of them had amazing buns and legs! They squat, they lunge and jump their butts into wedgie worthy shape – and you can too!

Get ready to sweat & tone that Beautiful Bikini Bottom!

BEACH BODY WARM UP
Bcx Express™ Warm Up

BIKINI BOTTOM WORKOUT
20 Crisscross Squat (Burn fat & tone those thighs!)
20 Sumo Squat (Glutes & inner thigh – go deep!)
20 Overhead Walking Lunges
20 Curtsy/LEFT (Keep weight off back leg!)
20 Runner’s Pose Stomp/LEFT (Burn those buns!!)
20 Curtsy/RIGHT
20 Runner’s Pose Stomp/RIGHT
(Repeat 3 X with no rest between exercises)

NOTE: Consistency trumps any one killer workout any day – so remember, no matter how awesome you think this one workout is, commit to staying consistent and repeating this workout on a regular basis.

Tell me. What keeps you motivated? What kind of motivation do you need and enjoy the most? Do you like words that pierce the heart of all your excuses? Do you like to see crazy fit bodies that remind you someone is reaching their goals and that someone could be you too if you got off your butt? Do you love a new workout routine and new move to try in the gym? What is it that moves you to put your tennis shoes on and Get-R-Done? My inquiring mind wants to know! 😉

HOT BUNS: Butt Workout for Home or Gym

Many of you have asked for more butt workouts so here you go!! We designed this workout for FitStudio, powered by Sears – complete with instructional video.  This killer combination of lunges, deadlifts, bridges and knee repeaters can totally reshape your booty just in time for bikini weather!

If you try it, be sure to comment on FitStudio’s workout page, rate it, like it and share it with friends. We’d love your feedback!!

CLICK HERE to get your HOT BUNS and view the entire workout on FitStudio.

%d bloggers like this: