Butt Kicking Lower Body Workout

This workout is for those days that you’ve got a bit of extra energy. That extra cup of coffee after lunch will do the trick. I skipped my workout the night before (oops), because I had too much to do and just didn’t have the physical or mental energy for it at 6:30 pm. Turns out, skipping last nights workout was a good idea because I was totally ready for a kick butt workout today!

I really wanted to focus on strength during this workout. I felt strong and energized and wanted to put that to use. If you want to walk out of the gym feeling like a wobbly bad a$$, do this workout.

I added two core exercises to the mix (like I said, I had a bit of extra energy).

Throw your hair up in a messy bun, grab your water bottle, down that last shot of espresso and let’s get our leg day on.

What You’ll Need For This Workout

You’ll need a full gym for this workout – machines, barbells, dumbbells. The gym was fairly empty yesterday so I got after it!

Please check with a doctor before attempting any workouts.

Workout Warm Up

Warm ups are always important, but they’re especially important before a workout like this. Spend 5-10 minutes doing light cardio to get the blood moving and warm up your muscles. Post cardio warm up, spend a few minutes foam rolling and active stretching before hoping into the workout.

I always do light reps of heavy lifts before starting. Before squatting, that means a set of body weight squats and a set of squats with just the barbell. For deadlifts, that means a round of body weight glute thrusts and a set of dead lifts with just the barbell or light dumbbells.

Workout Cool Down

By the time you finish this workout, you will absolutely know that you need to cool down and stretch. Your legs will not let you forget. I spent about 10 minutes foam rolling and stretching after this workout and another round of foam rolling today, for safe measure.

Exercise Tips

Squats for Max Weight

Is it necessary to find your 1 rep max? No. But if you want to see results, it is necessary to challenge your self at the gym. Squatting for max weight is one way to do that. If you aren’t comfortable asking for a spotter and testing your 1 rep max is intimidating, do 5 sets of 5 reps, and then add weight in 5 to 10 pound increments for your last two sets.

If you want to test your 1 rep max, follow the directions below. You can work up to it.

If you’ve never tested your max weight before…

Start by tracking what you lift now. Warm-up with a set of body weight squats. Do the following sets, recording how much you squat each time:

1 set of 10 reps

1 set of 8 reps

1 set of 5 reps

1 set of 3 reps

You should increase the amount of weight that you lift as your rep range decreases. Track what you lift and how you feel. How tough was your set of 5 reps? How tough was your set of 3 reps?

Take a few days off from leg day to recover. Next time you hit leg day, double the weight that you lifted for 5 reps. Warm up until your legs are ready, then try your max.

Wide Stance Leg Presses

Done properly and with good form, the leg press machine can really help you build leg strength. By varying your foot position, you can target specific muscle groups. Widening your foot position and placing your feet high up on the foot board will target your inner thighs and glutes. Turn your toes just slightly out, so that your knees track with your toes.

Get the most out of the leg press machine…

Proper form is more important than how much you are lifting. While the exercise should require effort, if you can’t control your movement, lighten the load. Keep your butt flat against the seat and your head rested gently against the back of the machine. Grip the handles and push with your legs, releasing the safeties as you do. The bigger the range of motion, the most you will get out of the exercise.

Leg Extension and Leg Curl*

Why is there an asterisk next to the two exercises? To indicate a drop-set.

What are drop set?

Drop sets are a workout technique where you perform an exercise and then drop the weight (reduce the weight), and continue until you can’t do any more. Why does it work? Because you exhaust your muscles in the first set, when you drop the weight and continue until you can’t lift anymore you recruit other muscle fibers that don’t typically engage. Results.

How to do a drop set.

Do your first two sets at a weight that you max out at about 10 reps. For your last set, perform as many reps as you can at that weight. Drop 5-10% of the weight and perform another set until you can’t.

Rotating Angels

This is my favorite new core exercise. Begin in a side plank position, with your right shoulder over your right elbow and your body in a straight line. Twist your body slowly, wrapping your left arm down and under your torso. Return to your start position.

 

If you’re finding yourself ready to build your own weight loss workouts and just needed a little programming help, I’ve got a DIY weight loss workout blueprint to help you make it work. Click the image below to download it for free!