Get ready to swing your lower body And join me for this 20-minute strength and power workout! This training is part of our Fast Abs and Booty Challenge Seriesa fabulous series on Rock Your Life made of workouts in the 15-20 minute range that use weight and sculpt your legs, abs and glutes in less time.
While I write balanced training programs that aim at complete body, I always look forward to training my lower body! That’s partly because As women, we have over 60% of our muscle in our lower half.
We have a big impact on important health markers like bone density and body composition goals when we focus on strengthening our legs and glutes.
So if you’re ready to rock your lower body, JOIN ME for this leg and glutes workout that you can do with just dumbbells or other heavy objects!
Now, let’s get started and do this exercise together!
This workout is from our Fast Abs and Booty Challenge series, within Rock Your Life, that will strengthen your entire body with special emphasis on your abs, glutes, and legs!
Get started with me today!
Legs and booty in 20 minutes
Click to enlarge and see all the workout movement descriptions.
Equipment: heavy objects, raised surface (top: chair, drawer, bench, etc.; and bottom: folded towels, weight plate, low stool, etc.)
Format: Tabata: Each move is performed consecutively for 0:20 at maximum effort, followed by a 0:10 rest for a total of 4:00. Circuit as written.
How to perform a drop set: Round 1 is your heaviest set and you should be within the suggested rep range when you reach your rep ceiling. Once you reach the top of your reps, put aside your weights and take a set that is 20-30% lighter, and perform as many reps as you can with little to no rest. Once you complete that set, take a set of weights that is 20-30% lighter than the last set and perform as many reps as possible.
tabata
- box jumps
- Start by standing in front of the box (or any elevated, sturdy surface) you are jumping on.
- With a braced core, bend your knees slightly and press through your heels to pop your toes onto the box (use your arms to push off and land softly on the balls of your feet), with your heels and toes planted, push through your glutes while standing.
- Skip or skip back and repeat for the allotted time.
- MOD: Eliminate the jump and take steps with alternate legs, being careful to step through the heel when climbing onto the box.
- Hamstring runners
- Lie on your back with your feet on the sliders.
- Brace your core and lift your hips off the floor, digging your heels into the sliders.
- Alternating between your right and left legs, bend your knee to contract your hamstring and pull the slider toward your glute.
- Avoid straining your neck by resting your arms on the mat.
- Repeat for the allotted time.
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Circuit:
- Deficit reverse lunges (6-10)
- Start by standing with your feet hip-width apart on a low, elevated surface (folded towels, weight plate, low stool, etc.), core supported, chest up, and a dumbbell in each hand.
- Place your right foot behind you and off the raised surface, bending both knees to 90 degrees in a reverse lunge, maintaining hip-to-foot distance and an upright posture.
- Drive with your front foot to return to your feet.
- Repeat for your maximum reps and then switch sides.
- MOD: Perform this sequence with body weight only and/or do regular reverse lunges without an elevated surface.
- Sumo squats (6-10)
- Holding a heavy object with both hands at shoulder height, begin standing with your feet wider than hip distance apart, allowing your feet to rotate naturally.
- Engage between the shoulder blades to prevent the weights from rounding the shoulders, brace the core and send the hips back, keeping the chest up (don’t lean forward), the weight back in the heels and the knees actively aligning with the toes.
- Drive through your heels and squeeze your glutes as you return to standing.
- Repeat for your maximum reps.
- MOD: Remove heavy objects and perform this exercise with body weight only.
- Deficit reverse lunges (6-10)
- Sumo Squat Drop Set: 6-10, AMRAP*, AMRAP*
- Deficit reverse lunges (6-10)
*AMRAP: as many repetitions as possible
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You deserve the opportunity to truly succeed, not just in the short term, but for life…
…so tell me, isn’t it time to let go of the same old programs that you keep repeating over and over again, without giving your body a new stimulus with which to progress?
At Rock Your Life I can provide progressive training programs (challenges) with specific guidance for women and personalized training tracks for you at different stages of life!
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- Options to save time: Challenges of all time frames: 15-20, 20-25, 20-30, 25-35, 30-40, 35-45, 45+
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The post 20 Minute Legs and Booty Shred first appeared on The Betty Rocker.
