TRAINING PLAN Workouts and routines for improved results. Edition 1. LEGS & BOOTY
INTRODUCTION Welcome to the LEGS & BOOTY edition of my training plan! The 3 routines in this plan are a mix between glutes, hamstrings and quad exercises that I love the most and find are the best for building my booty. I train legs and bum 1-2 times per week, allowing myself plenty of time to recover. Rest is a key part of muscle growth, so allow your body time to heal with sufficient rest days. Alternate between these 3 routines using a light to medium weight. Remember to listen to your body and drop a weight if you are finding a routine tough. Lighter weights but more controlled sets, is far better than heavy weights with bad technique. An injury could set you back months, so build up your strength slowly! If you don t understand a routine or haven t done it before, don t worry as I ve put an explanation of all the exercises at the end of this training plan, along with how-to photos of me completing the exercise. GOOD LUCK & HAVE FUN! MY TIP: Always take a BCAA drink with you each time you train. My favourite is COLA LIME available from Women s Best. Use code Amanda10 at checkout www.womensbest.com
SELECT A WEIGHT DON T GO TOO HEAVY You can always increase on the next set! 3 2 AVOID LOCKING DON T LOCK YOUR JOINTS It places weight on the joint when it should be on your muscle! COMMITT YOU VE'STARTED,'SO'FINISH' Don t'cut'sets'short'or'rush'to'finish! 1
LET S GO!
ROUTINE 1. WARM UP - Uphill treadmill lunges Duration - 5 min Exercise Sets Reps Rest Straight leg deadlift 3 10, 10, 10 1 min per set Hip abductor 4 15, 10, 8, 5 No rest Glute bridge 4 10, 10, 10, 10 30 secs per set One legged side leg press 2 10, 10 30 secs per set Weighted donkey kicks 3 10, 10, 10 No rest POST WORKOUT CARDIO Bike - 1 min slow pace 30 seconds sprint Repeat Duration: 10 min
ROUTINE 2. WARM UP - Stair Master missing a step Duration: 5 mins Exercise Sets Reps Rest Leg extension 3 15, 10, 5 No rest Weighted squats 3 10, 10, 10 30 secs per set One legged glute bridge 2 10, 10 45 secs per set Hip abductor negatives 5 5, 5, 5, 5, 5 30 secs per set Split lunges 2 10, 10 45 secs per set POST WORKOUT CARDIO Cross trainer - 4 min medium pace 1 min sprint Repeat Duration: 15 min
ROUTINE 3. WARM UP - Uphill treadmill walk Duration - 5 min Exercise Sets Reps Rest Hamstring curl 4 15, 15, 10, 10 1 min per set Straight leg deadlifts 4 10, 10, 10, 10 45 secs per set Side leg raises 4 15, 15, 15, 10 30 secs per set Weighted donkey kicks 3 10, 8, 8 1 min per set Hip Abductor pulses 4 10, 10, 10, 10 30 sec per set POST WORKOUT CARDIO Stair master- medium pace Duration 15 min
POST YOUR PHOTOS FINNIEBOOTY
ROUTINE 1. UPHILL TREADMILL LUNGES! Set the treadmill to the highest incline and the slowest speed! With a wide stance lunge forward to a 90 degree angle! Repeat with other leg
ROUTINE 1. STRAIGHT LEG DEADLIFT! Start with your feet hip width apart! With a slight bend in your knees lean down forward with your weights, you should feel a stretch in your hamstrings the lower you go! Keeping your back straight, using your glutes and hamstrings to pull your hips forward returning to starting position
ROUTINE 1. HIP ABDUCTOR! Sit in the seat and place your feet in the holders, adjust pads so your legs are close together! Push your legs outwards as far as they can go, holding for 3 seconds then release back to starting position
ROUTINE 1. GLUTE BRIDGE! Lay with your back on the floor and your knees bent and flat on the ground! Lift your hips up towards the ceiling, squeezing your booty hard and holding for 3 seconds before releasing back down
ROUTINE 1. ONE LEGGED SIDE LEG PRESS! Sit side on the leg press machine with one foot securely on the board! Release and bend the knee to 90 degrees, hold then push back up to starting position
ROUTINE 1. WEIGHTED DONKEY KICKS! Get down on to your hands and knees! Keeping one knee bent at 90 degrees, lift your knee up towards the ceiling! Hold and squeeze for 3 seconds before releasing back to starting point
ROUTINE 2. STAIR MASTER STEP MISS! Set speed at a slow and steady pace! Missing out one step, lunge forward and up
ROUTINE 2. LEG EXTENSION! Sit in seat with both legs under the pad, adjust to fit your shape! Extend both legs forward holding for 2 seconds before releasing back down to starting position
ROUTINE 2. WEIGHTED SQUATS! Standing with you feet shoulder width apart! Squat downwards until your thighs are parallel to the floor! Then push driving up through your heels back to the starting position
ROUTINE 2. ONE LEGGED GLUTE BRIDGE! Lay with your back on the floor with your knees bent and flat on the ground! Same movement as the glue bridge but this time your going to place your foot across your other leg, just above the knee! Lift your hips up towards the ceiling, squeezing your booty hard and holding for 3 seconds before releasing back down
ROUTINE 2. HIP ABDUCTOR NEGATIVES! Sit in the seat and place your feet in the holders, adjust pads so your legs are close together! Use a slightly higher weight than normal, push your legs outwards as far as they can go! Then when you release back to the starting position, go slowly counting down from 5 seconds
ROUTINE 3. UPHILL TREADMILL WALK! Set treadmill to the highest incline! Walk at a brisk pace, try not to hold on to the bar
ROUTINE 3. HAMSTRING CURL! Sit in the seat and adjust the pads to your size! Pull both legs down and hold! Release then repeat
ROUTINE 3. STRAIGHT LEG DEADLIFT! Start with your feet hip width apart! With a slight bend in your knees lean down forward with your weights, you should feel a stretch in your hamstrings the lower you go! Keeping your back straight, using your glutes and hamstrings to pull your hips forward returning to starting position
ROUTINE 3. SIDE LEG RAISES! Laying down on one side! Extend your arm that s closest to the floor above your head and shoulders, or rest against your head for more comfort! With your legs straight and on top of each other slowly raise your top leg as high as you can, hold and squeeze before releasing back down
ROUTINE 3. WEIGHTED DONKEY KICKS! Get down on to your hands and knees! Keeping one knee bent at 90 degrees, lift your knee up towards the ceiling! Hold and squeeze for 3 seconds before releasing back to starting point
ROUTINE 3. HIP ABDUCTOR PULSES! Sit in the seat and place your feet in the holders, adjust pads so your legs are close together! Push your legs outwards as far as they can go! Instead of returning back to the starting position, stop half way and then push outwards again in a pulsing motion
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