Women’s Legs & Butt Workout

Women’s Legs & Butt Workout (3 times per week)

1) Squats: 4 Sets of 10 – 25 Reps  

2) Grand Plié Elvis Squat: 2 Sets of 15 – 20 Reps

3) Front Lunge Push-Off: 3 Sets of 15 – 20 Reps  

4) Lateral Reverse Lunge-Reach Combo: 3 Sets of 10 – 20 Reps 

5) Sumo Squat and Leg Raise: 3 Sets of 15 – 25 Reps 

6) Curtsy Squat Rear Leg Lift: 3 Sets of 15 – 25 Reps 

7) Unilateral Lunge with Knee Balance: 3 Sets of 15 – 25 Reps 

8) Hip Bridge and Heel Drag: 3 Sets of 15 – 25 Reps 

CARDIO: SPORTS, RUNNING & BIKING. EVERY DAY FOR 1 TO 3 HOURS. 

 

Diet: High in fiber breakfast, biggest meal for lunch, small meal for dinner.

 

Tips: 7 – 9 hours of sleep every day. 2 – 3 Snacks during the day. No food after dinner (6-7pm). Only drink water. Drink plenty of water during the day. Be consistent!