Leg Exercise - Single Leg Split Squats

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The Single Leg Split Squat is one of those exercises that you will love to hate! It's a great exercise to shape your glutes but you might be waddling the next day! In our workout plans "leg day" is pretty popular and this exercise is included quite a bit!

Single Leg Split Squats

1. Hold dumbbells at your side or place an EZ bar or weighted bar across your shoulders (if you are a beginner, do not use weight until you have the movement down first).

2. Place one foot on a bench behind you.

3. While keeping your chest up lower your hips (squat down) until your front thigh is parallel to the floor.

4. Press back up into your starting position by focusing on your glutes.

5. Repeat on the same leg for listed number of repetitions then switch legs.

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!

Triceps Exercise - Skull Crushers

Looking for a new triceps exercise? Try these Skull Crushers (also called many other things such as lying extensions using dumbells or lying EZ-bar extensions). These are included throughout our workout plans because we just can't get enough of them! Use these to shape your triceps and get those arms you've always wanted!

SKULL CRUSHERS

1. Lie face up on a bench as seen below. Hold the EZ bar over your chest with your arms straight up.

2. Bend your elbows and bring the bar down towards your forehead.

3. Squeeze your triceps and bring the bar back up to the starting position.

4. Repeat for the listed number of repetitions.

Tips:

• You can also preform these using dumbbells instead of an EZ bar.
• Preform each step in a slow and controlled motion.
• This may feel awkward at first so don't use too much weight until you get the hang of the movement itself.

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!

How To Do a Pendulum Lunge - Video Tutorial

Next up on our video series is the Pendulum Lunge! It sounds fun, right? Well, it is! Add this to your arsenal of booty-shaping moves you can do in or out of the gym and your backside won't know what hit it!

Here's the video tutorial:

Key Things to Remember:

 - Keep your Chest Up

 - During the lunge on both sides (front and back), you want your front knee directly over your toe.

 - Be sure to step out wide enough on the back lunge so you get a proper lunge.

 - For some added strength training, hold your "kicking" leg up for a few seconds and squeeze your quadriceps muscle!

Have fun!