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    Day 33 Legs Booty

    Uploaded by

    Lucia Milagros Perea Villacrez
    This document describes a 39-minute leg and booty workout routine consisting of various bodyweight exercises done in circuits. The routine includes exercises like bodyweight squats, adductor knee raises, alternating lunges, jumping calf presses, donkey kicks, and more. Sets and reps are provided for each exercise, with short rest periods between sets. Exercise instructions with photos are included to demonstrate proper form for each movement. The overall workout aims to work the legs, glutes, hips and calves through compound and isolated bodyweight movements.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Day 33 Legs Booty

    Uploaded by

    Lucia Milagros Perea Villacrez
    30 views7 pages
    This document describes a 39-minute leg and booty workout routine consisting of various bodyweight exercises done in circuits. The routine includes exercises like bodyweight squats, adductor knee raises, alternating lunges, jumping calf presses, donkey kicks, and more. Sets and reps are provided for each exercise, with short rest periods between sets. Exercise instructions with photos are included to demonstrate proper form for each movement. The overall workout aims to work the legs, glutes, hips and calves through compound and isolated bodyweight movements.

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    Day-33-Legs-Booty

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    This document describes a 39-minute leg and booty workout routine consisting of various bodyweight exercises done in circuits. The routine includes exercises like bodyweight squats, adductor knee raises, alternating lunges, jumping calf presses, donkey kicks, and more. Sets and reps are provided for each exercise, with short rest periods between sets. Exercise instructions with photos are included to demonstrate proper form for each movement. The overall workout aims to work the legs, glutes, hips and calves through compound and isolated bodyweight movements.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    30 views7 pages

    Day 33 Legs Booty

    Uploaded by

    Lucia Milagros Perea Villacrez
    This document describes a 39-minute leg and booty workout routine consisting of various bodyweight exercises done in circuits. The routine includes exercises like bodyweight squats, adductor knee raises, alternating lunges, jumping calf presses, donkey kicks, and more. Sets and reps are provided for each exercise, with short rest periods between sets. Exercise instructions with photos are included to demonstrate proper form for each movement. The overall workout aims to work the legs, glutes, hips and calves through compound and isolated bodyweight movements.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Day 33 - Legs & Booty View online

    39 min · Legs

    Work on being in love with the person in the mirror who has been through so much but still standing (L)

    Bodyweight Squats Adductor Knee Raises Bodyweight Squats

    0:15 0:15 0:15


    rest rest rest

    4 sets 20 reps 30 sec rest 8 sets 12 reps 5 sec rest 1 sets 20 reps
    4 per leg :)

    Alternating Bodyweight Lunges Bodyweight Squats Jumping Calf Press

    0:15 0:15 0:15


    rest rest rest

    4 sets 24 reps 30 sec rest 1 sets 20 reps 4 sets 20 reps 30 sec rest

    Bodyweight Squats Donkey Kicks Bodyweight Squats

    0:15 0:15
    rest rest

    1 sets 20 reps 8 sets 45 secs 10 sec rest 1 sets 20 reps


    4 per leg :)

    freeandfitx Page 1 of 1 Powered by WorkoutLabs Train


    Bodyweight Squats

    Primary muscle group(s):


    Glutes & Hip Flexors, Quadriceps

    Secondary:
    Abs, Calves, Hamstrings

    Stand with your feet hip width apart. Your toes should be pointing straight ahead or
    only slightly outward.

    Cross your arms in front of your body, place your hands behind your head (prisoner
    squat) or at the sides of your head.

    Keep your weight on your heels and bend your knees while lowering your hips towards
    the ground as if you are sitting down on a chair.

    Keep your back straight at all times.

    Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do
    not let your knees extend out beyond the level of your toes.

    Return to the start position by pushing down through your heels and extending your
    hips forward until you are standing straight. Repeat.

    Fire Hydrants / Abductor / Adductor Knee Raises

    Primary muscle group(s):


    Glutes & Hip Flexors

    Secondary:
    Abs

    Position yourself on all fours on a mat with your palms flat and shoulder-width apart.
    Place your knees hip-width apart and bend them at a 90 degree angle.

    Try to relax your core so that your back and abs are in a natural position.

    Maintain this posture as you raise your right knee and bring it as close to your chest as
    you can.

    Now raise your right thigh out to the side, keeping the hips still.

    Kick your raised leg straight back slowly until it is in line with your torso.

    Reverse the movement to return to the starting position.

    freeandfitx Powered by WorkoutLabs Train


    Bodyweight Squats

    Primary muscle group(s):


    Glutes & Hip Flexors, Quadriceps

    Secondary:
    Abs, Calves, Hamstrings

    Stand with your feet hip width apart. Your toes should be pointing straight ahead or
    only slightly outward.

    Cross your arms in front of your body, place your hands behind your head (prisoner
    squat) or at the sides of your head.

    Keep your weight on your heels and bend your knees while lowering your hips towards
    the ground as if you are sitting down on a chair.

    Keep your back straight at all times.

    Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do
    not let your knees extend out beyond the level of your toes.

    Return to the start position by pushing down through your heels and extending your
    hips forward until you are standing straight. Repeat.

    Alternating Bodyweight Lunges

    Primary muscle group(s):


    Quadriceps

    Secondary:
    Calves, Glutes & Hip Flexors

    Stand straight – that's the starting position. Step forward with your left leg and slowly
    lower your body until your front knee is bent at least 90 degrees, while your rear knee is
    just off the floor. Keep your torso upright the entire time. Look forward.

    Pause, then push off your left foot off the floor and return to the starting position as
    quickly as you can.

    On your next rep, step forward with your right leg. Continue to alternate back and
    forth—doing one rep with your left, then one rep with your right.

    freeandfitx Powered by WorkoutLabs Train


    Bodyweight Squats

    Primary muscle group(s):


    Glutes & Hip Flexors, Quadriceps

    Secondary:
    Abs, Calves, Hamstrings

    Stand with your feet hip width apart. Your toes should be pointing straight ahead or
    only slightly outward.

    Cross your arms in front of your body, place your hands behind your head (prisoner
    squat) or at the sides of your head.

    Keep your weight on your heels and bend your knees while lowering your hips towards
    the ground as if you are sitting down on a chair.

    Keep your back straight at all times.

    Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do
    not let your knees extend out beyond the level of your toes.

    Return to the start position by pushing down through your heels and extending your
    hips forward until you are standing straight. Repeat.

    Jumping Calf Press / Raises

    Primary muscle group(s):


    Calves

    Stand up straight with your hands at your sides.

    Keep your back straight and your core tight.

    Forcefully press off the ground with the balls of both feet.

    Launch into the air and land softly on the balls of your feet.

    Focus the tension in the calf muscles, NOT the quadriceps.

    Repeat.

    freeandfitx Powered by WorkoutLabs Train


    Bodyweight Squats

    Primary muscle group(s):


    Glutes & Hip Flexors, Quadriceps

    Secondary:
    Abs, Calves, Hamstrings

    Stand with your feet hip width apart. Your toes should be pointing straight ahead or
    only slightly outward.

    Cross your arms in front of your body, place your hands behind your head (prisoner
    squat) or at the sides of your head.

    Keep your weight on your heels and bend your knees while lowering your hips towards
    the ground as if you are sitting down on a chair.

    Keep your back straight at all times.

    Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do
    not let your knees extend out beyond the level of your toes.

    Return to the start position by pushing down through your heels and extending your
    hips forward until you are standing straight. Repeat.

    Donkey Kicks

    Primary muscle group(s):


    Glutes & Hip Flexors

    Secondary:
    Abs

    Position yourself on all fours on a mat.

    Position your hands underneath your shoulders and place your knees under your hips.

    Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is
    level with the hip.

    Lower the knee without touching the floor and repeat the lift.

    Once you’ve completed the reps on the right leg, switch legs.

    freeandfitx Powered by WorkoutLabs Train


    Bodyweight Squats

    Primary muscle group(s):


    Glutes & Hip Flexors, Quadriceps

    Secondary:
    Abs, Calves, Hamstrings

    Stand with your feet hip width apart. Your toes should be pointing straight ahead or
    only slightly outward.

    Cross your arms in front of your body, place your hands behind your head (prisoner
    squat) or at the sides of your head.

    Keep your weight on your heels and bend your knees while lowering your hips towards
    the ground as if you are sitting down on a chair.

    Keep your back straight at all times.

    Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do
    not let your knees extend out beyond the level of your toes.

    Return to the start position by pushing down through your heels and extending your
    hips forward until you are standing straight. Repeat.

    freeandfitx Powered by WorkoutLabs Train


    freeandfitx
    Lucia Lopez · Marbella

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