0

Your Cart is Empty

Killer Legs & Butt Workout

December 15, 2014 3 min read

Lunges and squats are great strength training exercises that can be used to tone & strengthen the muscles in your leg and butt ! For this workout i used 10 pound dumbells!

Static Lunges- 15 per leg

Workout-2 (1 of 22)

Stand with your feet together and your hands at your sides holding the dumbells. Take a long stride forward with your right foot, pointing your knee and foot in the same direction. Keep your torso upright and your center of gravity directly above your hips. Bend your rear leg until your knee almost touches the ground. Push up and transfer your weight to your forward leg while straightening your rear leg. Don't let your forward knee move past your toes. Allow half your weight to shift to your rear leg as your rear knee bends almost to the ground. After 15 reps on your right leg, repeat on your left.

Plie Squat- 25 reps

Workout-2 (5 of 22)

Hold a dumbbell with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. You feet should be in second positioned turned out..your toes should be facing outwards. Your arms should be stationary while performing the exercise. This is the starting position. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise. Press mainly with your heels to bring the body back to the starting position while exhaling and squeezing your glutes at the top. Ensure you keep your back straight during entire movement to prevent injury.

Side Lunges- 15 reps each leg

Workout-2 (10 of 22)

Workout-2 (11 of 22)

Begin holding the dumbbell in front of your chest and stand with your feet and knees together. Take a large step with your right foot to the right side and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg relatively straight. Push off through your right foot to return to the starting position. Alternate legs. Complete 15 lunges on each leg.

Lunge with Kick - 15 reps each leg

Workout-2 (13 of 22)

Workout-2 (14 of 22)

Stand with your feet together holding dumbell infront of your chest. Take a long stride forward with one foot, pointing your foot and knee in the same direction. Keep your torso upright and your center of gravity directly above your hips. Bend your rear leg until your knee almost touches the ground. Push off your rear foot and kick that leg infront of you ending back in the lunge position. Repeat 15 lunge kicks on each leg.  

Curtsey Squat with Kick- 15 reps each leg

Workout-2 (19 of 22)

Begin holding dumbell infront of chest with your feet positioned hip-width apart. Cross your right leg, behind your left, slightly left of your left heel, and rest your to on the floor about two fee behind you. Keeping your right heel up, squat down as far as you can without letting your knee extend past your toes. Straighten your left leg and kick your right leg out to the side. After side kick end back in curtsy lunge. Complete 15 kicks on each leg.  

Jump Squats- 25 reps

Workout-2 (21 of 22)

Workout-2 (22 of 22)

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively.When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.


Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.