How to do this compound workout: This workout uses several different exercises combined together in one fluid (compound) movement. NOTE: Click on the exercises to watch video demonstration of each movement.
Tools: Dumbbell or Kettlebell
Before you pick up your weight, do 5 burpees. Grab the dumbbell and get ready to work! The compound movement starts with a clean (bringing the dumbbell from the floor to the shoulder), then with the weight on the shoulder go down into a squat, return to stand and go right into a 1-arm shoulder press (keeping the dumbbell overhead), then immediately to an overhead step-back lunge (with dumbbell still overhead with active shoulder), return to stand, bring dumbbell down and back to the ground to begin the whole sequence again for the 2nd rep. After 10 full reps are complete, stay standing on that last round and pump out 15 1-Arm shoulder presses. Feeeel the burrrrn!! 🙂
This is what it looks like on paper…
10 Clean + Squat + Shoulder Press + Overhead Step Back Lunge
15 1-Arm Press
10 Clean + Squat + Shoulder Press + Overhead Step Back Lunge
15 1-Arm Press
(6 total rounds, 3 on each side)
WORKOUT WITH ME!
This is just ONE segment of our show yesterday on LiveXFit on LiveExercise.com. Here’s a sample of a full show (watch me DIE!). Get a brand new show weekly on LiveExercise, available online, on Roku and on SamsungTV!
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Goal: Sculpt the glutes, legs, core and shoulders. The burpees continue to keep the legs warm, while getting the heart rate up and burning more calories.
Tools: You can use a band, pipe, bar, broomstick or whatever you want! I used a bodylastics band and Steve used a broom. At the gym, I use an olympic bar, but you can even use dumbbells (however I prefer using bars or bands to keep the body connected).
The Lower Body Blitz:
- 10 OVERHEAD SQUATS
- 10 OVERHEAD STEPBACK LUNGES
- 10 BURPEES
REPEAT 5 ROUNDS
– OR add 3 round to your existing weight routine.
Notice arms stay overhead (they don’t drop down in front of the face or body). Go as low as you can go while maintaining a straight back. Push with heels and keep arms locked out overhead during entire movement.
Overhead Stepback Lunges:
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I was stuck working at home all day yesterday in front of a computer for 10 hours straight. When I finally got done for the day, it was after 5:00pm and, although I was dressed and ready for the gym, I really just wanted to get my workout done at home.
So, I dug through some of my workouts and pulled out a couple of circuits I could do on my living room floor that required no equipment. This was the workout I did – and I’ll be honest. It KILLED ME! I took no rest at all except a quick rest to get water between the 2 circuits. Give it a try and let me know how you like it! Oh, and get a towel because by round 2 I was already dripping!!
The Bomb: Lower Body Circuit
20 Alternating Forward Lunges
1-Minute Jump Rope
20 Alternating Step Back Lung
1-Minute Wall-Sits (sit against the wall with legs at a 90 degree angle)
REPEAT 3 TIMES
Record your time at the end of the third round!
20 Right Lunges
20 Right Stomps
20 Right Leg Cook Hip Lifts
20 Left Lunges
20 Left Stomps
20 Left Leg Cook Hip Lifts
REPEAT 2 TIMES (4 total)
Here is one of my favorite butt circuits! Give it a try and let me know what you think! Want to add even more punch? Do a heavy lift for thrusters and take things up a few notches. Either way, you will DEFINITELY feel this in your bottom!! AND, if you do it 1-2 weeks, you will surely see (and feel) a difference too!
10 Cursties (Left Leg)
10 Knee Repeaters (Left Leg)
10 Stomps (Left Leg)
Follow along with me in the video and then repeat 2 more times!
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My Pink & Yellow Outfit:
We have several clients we train to compete in figure, physique and bikini. This is one of the workouts Steve put his bikini girls through that I loved. While you don’t have to wear a two piece (or be a girl) to do this workout, it’s definitely a workout you’ll want to try!
Butt & Leg Workout
Click on each exercise to watch video demonstration of the exercise. Do 15 reps of each, with no rest between exercises. Rest for 1-2 minutes between completed circuits.
The above workout is the abbreviated version. Here’s the FULL version of this workout Steve did with his Bikini Competitors recently. Click on each exercise to view video demonstration.
5-Minute Warm Up: 6.0 on the Treadmill
Want more workouts? Just use my search bar, located at the top right of my blog, to search for more workouts!
Here was my workout yesterday. It was a great workout – left me dripping in sweat and feeling great! Of course I would have said I hated it when I was actually doing it, but that’s how I knew it was going to be good! lol Enjoy!
• 15 Plyo Box Jump
• 15 Burpees
• 60-Second Wall-sits
5 Rounds for Time
Love to hate it, Hate to Love it
Personally, the exercise I hated most in this workout were the wall sits. I reeeeeally don’t like those things!! Sitting still is always hard for me, but then add burning legs into it – that equals misery to me! ha!
Give me more burpees!!!
Just pleeeease, no more wall sittttssss!! 😉
What’s your least favorite out of these 5 moves?
First, I started out with overhead squats to loosen my tight muscles up from doing quads on Monday. It’s a great warm up and a great stretch. I started out sore, and by the last set I worked out my soreness and was ready to GO!
4 Sets of 20 Overhead Squats
Below is a great instructional video for a proper overhead squat with CrossFit athlete, James Hobart, pictured left with me (with shorter hair). I had the privilege of working out with him last year at Reebok CrossFit One. He is a BEAST!!! He’s the one that really taught me a few key pointers that helped me improve my squat. I have always squatted pretty heavy for a girl, but never as deeply as I can now. I had, what they call, an immature squat. I always have had trouble going deep, while staying on my heels and keeping my upper body upright. Once I learned how to do an overhead squat, I realized my issue was not strength but flexibility. I do the stretching exercises (at the very bottom of this blog) which has also helped me a ton. 🙂
The Rest of the Workout…
PS: While overhead squats have been around for a long time, they’ve really been made popular by CrossFit. Although this isn’t a CrossFit workout, I love incorporating all kinds of training in my workouts to keep things fresh and challenging.This particular workout is more of a body sculpting workout, with a direct emphasis on the lifting and firming up the fanny and back of the thighs. Increase weight to build more strength or reduce rest time to create more intensity for more conditioning.
Glutes & Hamstrings
3 Sets of 40 (steps) Dumbbells Walking Lunges
4 Sets of 18 Staight-Leg Dead Lifts
3 Sets of 18 Prone Leg Curls
3 Sets of 20 Curties
3 Sets of (Low) 20 Knee Repeaters*
*TIP: Start with your elbow touching (not leaning on) your knee, with your back straight staying in that position while moving the opposite leg (no weight on that back leg). All the weight should remain on the front leg. You can tap the back toe for balance – but not to take weight off the front leg.
You can’t see my Moxy socks but they say Sgt. PAIN! haha Perfect socks for teaching boot camp! lol 🙂
Try this squat stretch to improve the depth of your squat! Good stuff!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Kim Gerhardt recommended a butt firming & upper leg firming to “lift” sagging muscles and skin – and she’s not the only one wanting to boost her bottom. The glutes and thighs are on the top of the list for most women. I don’t think we could ever have too many butt workouts out there for people to try.
While I was deciding who’s workout idea to pic for this week’s Designer Whey workout, Steve told me about his lower body workout he put his bikini competitors through yesterday, designed to firm and lift the glutes and melt the fat! A perfect workout for you Kim!
Killer Treadmill Warm Up
5.0mph, 5% incline for 60 seconds
6.0mph, 6% for 50 sec, 10 sec rest
7.0mph, 7% incline for 45 sec, 15 sec rest
8.0mph, 8% for 40 sec, 20 sec rest
9.0mph, 9% for 35 sec, 25 sec rest
Glute & Leg Workout
10 Step Up 1-Arm Shoulder Press
15 Knee Repeater (each leg)