Blog Archives

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. ūüôā


#1 Р3 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


#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



Blast the Backside: Glute & Ham Workout

Blast the Backside WorkoutAnother Great Glute & Ham Workout this week! Here’s what I did. REMEMBER, I’m hitting glutes twice a week. My other Leg day is quads and glutes. ūüôā

4 Sets of 18-20 Each:

Finish this workout with doing the stairs, step mill, treadmill on a steep incline or the elliptical on a high resistance setting.


LEG CURLS: Change things up and do single leg curls to hit your legs a little differently. Or, boost your training by doing a few sets of negatives using too heavy of weight to do alone. Have your partner help you push the weight to the fully contracted position. Then you control the weight back down on your own for a great negative exercise.

STOMPS: I always do one exercise (like lunges or stomps) to fire up the quads too, so expect them to be blazing hot! The key to stomps is making sure the heel of the moving foot comes all the way down and touches the ground – not just the toe touching. Then sit on it – meaning, your bottom should drop down low with each step in.

CURTSIES: Be sure to not put ANY weight on the back foot. Use it only for balance. Also, with each bend, you should come ALL the way back up to a stand. It’s the upward motion that works the glutes. So, all the way down, and all the way up. Add a dumbbell in the dropped hand for more resistance.

Have a great workout!!


FitFluential LLC compensated me for this post. All thoughts and opinions are my own. 

20 Hamstring Exercise You Can Do at Home

15 Hamstring ExercisesIf you workout at home, I bet your list of hamstring exercises is pretty short. You aren’t alone. The hamstrings are a little hard to work without big fancy gym equipment. In my own personal workout, I rely heavily on our Prone Hamstring Curl Machine, Hammer Strength Seated Hamstring Machine and Hammer Strength Standing Hamstring machine – so what would I do if I didn’t have access to these awesome machines? Plenty!

15 Hamstring Exercises

Here are some hamstring exercises that require little to no equipment so your hamstrings don’t get left out of your home workout routine. Choose 3-5 exercises per workout. Do 3-4 sets of 18-20 reps (25 reps for exercises with no resistance).

  1. 15 Hamstring Exercises for HomeDumbbell Stiff-legged Deadlift
  2. Barbell Deadlift
  3. Romanian Barbell Deadlift
  4. Dumbbell Single-leg Deadlift
  5. Prone Hamstring Curls With Bands
  6. Cable Hamstring Curl
  7. Geronimo
  8. Bridge
  9. Bridge With Leg Lift
  10. Swiss Ball Leg Curl
  11. Swiss Ball Glute Bridge
  12. Resistance Band Hip Raise
  13. Leg Curl (using multi-purpose bench)
  14. Reverse Hyperextension
  15. Good Morning

5 Hamstring Stretches Young woman seated hamstring stretch

  1. Straight Leg Stretch
  2. Balance Ball Hamstrings Stretch
  3. Lying Hamstring Stretch
  4. Crossover Leg Stretch
  5. Foam-rolling Hamstrings

SEE: Get A Better Backside: 4 Tips and a Workout

Get A Better Backside: 4 Tips and a Workout

butt and legsOne muscle group I feel gets neglected often are the hamstrings. I don’t know if it’s because people can’t see them, or if people just don’t know the importance of them – but they tend to get the leftovers.

If there is enough time “left over”, people will squeeze a few hamstring exercises in their workout. ¬†Most people who actually do hamstrings will end their leg workout with two or three exercises, but if they run out of time, guess what gets cut? Yep, you guessed it – the hammies. While gyms make it easier to work the hamstrings, because they offer specific machines just for that muscle group,¬†people who workout at home may never actually work them at all simply because they don’t know how.

Stronger & Safer

butt and legsFirst let me explain why you should work them – and work them more. Hamstring exercises, like straight leg dead lifts, strengthen the body to prevent injury. Let’s face it, we should always lift heavy objects with our legs (and not our back), but how many times do we bend over from the hips to pick something up on the floor? Probably more often than we should. Straight leg dead lifts not only strengthens the hamstring muscles that pull our body to an upright position, they also strengthen the low back. The stronger these muscles are, the less chance of injury doing regular daily tasks.

Second, hamstrings also improve joint movement. The hamstrings are attached at the knee and the hip. If both the hamstrings and quadriceps are attached at the same joints, but you have strong quadriceps and weak hamstrings, you can imagine how the stronger muscles will win the tug-of-war on your joints. Balancing your strength will help your body stay in proper alignment for optimal joint movement – preventing injury.

Smooth & Shapely

butt and hamstringsLastly, hamstrings not only improve the shape of the leg, they improve the shape of the bottom too. Look at the girl in the blue dress (above), and notice the curves going up the back of her leg. That is a result of great hamstring and glute development. The less body fat you have, the more you will also see that muscle separation from the quad and the hamstring ( the line down the side of the leg).

Also, hamstring and glute exercises help the appearance of cellulite. As you develop both your glutes and hamstrings, you plump up the muscle under the fat, which smoothes skin texture and supports the subcutaneous fat and loose skin. If you feel there is no start and stop between your butt and thighs, you can change that too by ramping up your hamstring and butt routine. As you develop these muscles you will start to notice better muscle separation between the two muscle groups Рcreating a more toned, lifted, perkier, rounded rear end.

4 Fit Tips to Boosting Your Backside

1. Diet: You can have great legs and muscle that stay hidden under a layer of fat if you aren’t watching your diet too. If you have fat around your thighs, hips and butt, you likely need to reduce your calories to shed some body fat. See: Sculpt Your Body with What You Eat

2. Cardio: You can’t rely on weight training alone to sculpt your body. Burn more fat and tone your lower body with challenging cardio including running, elliptical,¬†gauntlet¬†step mill, step aerobics, power-walking hills, kickboxing or spinning. See: 15 Sweat-Your-Butt-Off-at-Home Workouts

3. Boost Protein: You can’t build muscle without protein. If you aren’t getting enough protein in your diet, your body will use stored protein (muscle) as fuel. If you want to build or sculpt muscle, it’s important to get enough protein in your diet whether it’s from whole foods or protein supplements. See: How Much Protein Do I Need?

4. Go for Variety: Learn as many exercises you can to constantly change up your routine. Not only will it be more interesting, your workouts will also be more effective. Although I always have my staple exercises, I leave room for a few different or new exercises I alternate in and out of my routine. See: 25 Butt Blaster Exercises

My Workout

Yellow ReeboksI’ll be the first to admit my hamstrings need work, so I’ve been taking my training up a couple of notches. If you follow my blog, you know I now split up my hamstrings and quads. I do quads and glutes at the first of the week and hamstrings and glutes at the end of the week. I’ve not only had more time to work each body part better – I also have more power and energy to train harder. I don’t think I’ll ever go back to doing legs all on one day!

Here’s my ham and glute workout I did yesterday. I change it up each time. Last week I did walking lunges and step ups. This week I did Cook Hip Lift & Curtsies. ūüôā

PS: I’m sporting Reebok Realflex shoes in this pic. The realflex line is one of my favorite lines of shoes I’ve ever owned. Lightweight, super cool and very flexible.

Ham & Glute Workout

Warm Up
This can simple be couple of sets of light straight leg dead lifts, like with the bar only, a light jog, air squats or walking lunges.

Do 4 Sets of Each:

Finish with 30 Minutes of Elliptical with a challenging resistance.

FitFluential LLC compensated me for this post. All thoughts and opinions are my own. 

Is Your Behind BEHIND?

If you were keeping score on how often you did arms, chest, back, quads, hamstrings and glutes, what would be behind? 

Have you ever thought about how we divide our body parts up? Many of us do chest one day, shoulders on another, etc – yet we hit our legs all on one day. That little jewel hit me this year, so I decided to make some changes.

If you’ve seen my legs, you know they don’t look like this girl in the pic. They look more like legs on a giraffe – knobby knees included. I can’t change the way God made me but, by-golly, I can at least make them more fit looking!¬†So, I started incorporating walking lunges in my morning run every other run and¬†started dividing my legs up more.

Butt Why? – Pun Intended
The more I thought of it, the more I realized my glutes and hamstrings didn’t get the intensity the rest of my body did. My behind was behind! What do I mean? After leg press, squats, and leg extensions, I was always worn out by the time I got to the back of my legs on leg day. So, in order to make sure I gave my backside just as much attention as I gave the rest of my body, in addition to my interval lunges & runs, I started adding in a hamstring and butt day once a week.

One day a week, I hit heavy quads and light hamstrings and another day (later in the week) I hit light quads and heavy hamstrings and glutes. Here’s an example of one of my glute & hams workouts with the weights I used on my last workout:

3 -4 Sets of the Following:
18 Seated or Prone Hamstring Curl (80-90lbs)
18 Straight Leg Dead Lifts (30lbs dumbbells)
20 GHD Glute/Ham Developer (25lb plate)
18 Standing Hamstring Curl (40lbs on Hammerstrength)
30 Steps Walking Lunges (15lb dumbbells)

1 Set Each, Repeating Circuit 3 Times with No Rest
20 Stomps Left
20 Curtsies Left
20 Stomps Right
20 Curtsies Right

Don’t let your backside backslide!¬†Give it the attention it deserves!
Don’t forget to subscribe for more tips!¬†


SUPER BUNS 2012: Get your NFL Fit Fanny

Body Parts that Count: Part 2 ‚Äď Glutes & Hams

In this 3-part blog series I address the most important body part to train for a woman. Part 1 was all about the shoulders and why women need train them. Today, I’m giving you Part 2 – and we’re talking about the glutes and hamstrings. Besides, what better time to talk about the fanny than¬†Super Bowl¬†day! Everyone knows football players have great bottoms – and I personally think we could learn a few things from them.

I’m not really one to look at some random guys’ butt as they walk by – BUT (pun unintentional but totally keeping it) I do remember being intrigued with those tight little bottoms in the infamous stretchy pants, only football players can pull off and still look tough in, when I was in high school.

One reason I was probably intrigued was it was the only time I actually saw the outline of someone’s bottom in such detail. The other reason I probably was captivated by their derrieres was because all the players bottoms were all so tight and fit looking.

Train Like a Football Player:
“Strong enough for a woman, made for a man?”

So why can’t women train like a football player? Of course they can! What do you think makes football player’s butt so tight, compact and perky? It’s their training. There’s no reason a girl can have a bottom just as tight, compact and perky too!

Don’t get me wrong, there’s a BIG difference between training like a football player and eating like one, but how their fanny looks is primarily due to their training. As long as you don’ bulk up your calories, you’ll get all the positive benefits of the training without looking like a linebacker.

12 Super Buns Exercises 

They squat. They basically start each play in a squat, the¬†3-point stance – just like these girls are doing here. The need to get low is important, but that’s not all.¬†There’s all the blocking and pushing. That power requires strong legs – as they basically push their bodies into their opponent, and leg press them out of the way. That’s why weight training is an absolute must.

1. Barbell Squat
2. Leg Press
3. Barbell Deadlift

They plyo. Since the players have to explode out of their starting stance as soon as the play begins, their glutes, quads and hamstrings need to be powerful and quick. Plyometrics is a key training component in order for these guys to dodge their opponent, leap over a downed opponent, jump to catch a ball, and powerfully pop up quickly after being hit.

4. Crisscross Squat
5. Ski Jump
7. Mary Catherines
8. Burpee
9. Plyo Squat Jump
10. Squat Thrust
11. Heismans

They sprint. You probably don’t want to look like a linebacker, but the guys you see running the field – they have got it going on! They didn’t get that position for being fat and bulky – they got it because they are quick and agile. Sprinting and agility drills are a must for these guys – and it pays off both on the field and in a pair of jeans!

12. Sprints

They cross train. It’s not enough to be fast, and it’s not enough to be strong. Football players need to be fast and strong. You won’t see football players solely concentrating on their bench press in the gym. No way! They’re doing a little bit of everything – they’re lifting weights, running, doing agility drills, conditioning exercises – and they putting it all to the test on the field. To truly be fit, you can’t isolate one type of workout or one body part. That’s why I like functional training with an emphasis on a body part.

For instance, you can blast your glutes and legs Рbut why not get your heart rate up to and work your entire body at the same time? Here are 5 functional workouts that will build strength and stamina while training your legs and glutes too:

1. Dead Legs

2. T.L.J. (thrust/lunge/jump)

3. The Crap Sandwich

4. SSS ‚Äď Skater/squat/shuffle

5. The Bomb

Subscribe to this blog for the rest of this series: Body Parts that Count!

%d bloggers like this: