This lower body workout part of the workout from Episode 33 from our BCx Boot Camp show on LiveExercise.com. It’s killer cardio and conditioning, with an emphasis on the glutes.
This is how the workout works. You have one minute to do each exercise combination, which is 10 cardio exercises (the burpees or the tuck jumps) and the rest of that same minute to do as many reps as you can of the following exercise. Live Exercise offers a free 14 day trial (just click on the free trial banner on the side of the workout page) so you can actually do the workout with us!
You can take a 60 second break between rounds, but not between exercises.
On the second segment, start with your left leg and alternate legs each round.
There are 36 BCx Workouts to choose from – PLUS over 2,000 other workouts on LiveExercise including Yoga, Workouts with Bands, Cardio & More!
BCx Boot Camp combines strength, cardio and conditioning into one effective body sculpting workout, using a wide variety of tools & training methods. Learn more about BCx Boot Camp at http://www.DoBCx.com.
Here’s a new Leg Workout designed for women by Bikini Coach and personal trainer, Steve Pfiester, created for the gym. Let us know how you like it!
45 SECONDS max rest time between sets
2 minutes between exercises
Hack squats: 4 sets/15 reps each
suggested: start with 1-25lb plate on only one side.
Try to increase each set, BUT it is more important to get 15 reps than go heavier and stop early
Single leg leg press: 4 sets/20 reps each
suggested: start with 1-25lb plate on only one side.
Try to increase each set, BUT it is more important to get 20 reps than go heavier and stop early
Ham string curls: 5sets > #1 20 reps, #2 18 reps, #3 15 reps, #4 15 reps, #5 12 reps
Suggested: Start at 35lbs and go heavier by 5-10lbs every set. Please maintain your reps
Leg Extension: 5 sets/ 15 reps
Suggested: Start at 40lbs and go up. But keep you reps up
This workout is a fat-burning workout with an emphasis on toning the lower body, shoulders and abs. Weight and rest is SUPER important. Weight should be challenging and rest should not go one second over the prescribed rest time. Each round should take 15 minutes, making this workout a killer 45 minute workout. Click on the exercise to see video demonstration.
40 Seconds Snatch to Overhead Lunge (10, 12, or 15LB DBS – pictured above)
20 Seconds Rest
40 Seconds Tuck Jumps
60 Seconds Rest
Complete 3 Rounds
Work your thighs, butt, hamstrings and core in this killer lower body blitz with Steve Pfiester!
This is one of the segments from last week’s Lower Body Blitz on LiveXFit at LiveExercise.com. LiveXFit mixes it up, using various equipment – from gallons of water to free weights and kettlebells. No matter what tools you have, you can get a great workout on LiveXFit!
10 Clean & Squats
10 Straight Leg Deadlifts
10 Stomps (Left)
10 Stomps (Right)
Repeat 3 – 5 Times with little to no rest between exercises and rounds.
Add it to your workout, or just do it alone. Try more LiveXFit workouts for 14 days FREE!
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:
If you like this workout, or the sample workout they offer on the site, sign up for a free 2 week trial! they have thousands of different shows to choose from for super cheap if you decide you like it!
As I was on the way to the gym, when Steve asked me what body part I was working. I told him it was leg day and his response was “oh good! let me give you the workout I put all my girls through today”. My first response was “Yahooo!” and then my next response was “ut oh!”. ha!
Just to give you a quick 411 on Steve. He trains bikini and figure competitors and has a darn good track record of training up champs. One of the reasons I believe his girls do so well is because of conditioning style workouts like the one he gave me today.
Well, my workout partner and I did the workout and it was great so I thought I’d pass it along! All the details of the workout are on his blog so go check it out!
CLICK HERE to get the workout!
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!
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.