Sunday Shred :: Upper Legs & Backside Routine for Her

You've been asking and we have been listening! Whitney and I do this routine once a week, for three weeks, followed by a fast-hitting legs circuit once a week (more to come on that legs circuit at a later date). This isn't our only upper legs and backside muscle-building routine, but it's one of our favorites - we wanted to share it with you!

Please Note: Before beginning routine, please ensure you are healthy enough to perform such exercises. Also, please adjust weight according to your own fitness levels. Weight suggestions are merely guidelines (we tend to lift additional weight varying with our skill level and intensity). Machine Assisted merely means that we advocate using a machine for this exercise vs. free weights.

Upper Leg & Backside Routine for Her

Warmup: 5 Minute Treadmill Brisk Walk - 4.0-4.3 MPH

Smith-Machine Assisted Squats

• 20x - No weight warm up
• 15x - 20lbs ea side (40 lbs total)
• 12x - 40lbs ea side (80 lbs total)
• 10x - 60lbs ea side (120 lbs total)
• 8x - 70 lbs ea side (140 lbs total)

Machine Assisted Prone (Lying) Leg Curls

• 12x - 75 lbs
• 10x - 80 lbs
• 8x -  85 lbs

Machine Assisted Leg Extensions

• 12x - 85 lbs
• 10x - 90 lbs
• 8x -  95 lbs

Walking Lunges with Dumbells

• 20x (10 ea leg) - 15-20 lbs dumbells ea arm
• Repeat 2 additional times

Step Ups with Dumbells

• (Use a tall bench or a Step with 6-7 risers on each side)
• 30x (15 ea leg) - 20-25 lbs dumbells ea arm
• Repeat 2 additional times

Leg Press

• (This exercise is fully realized on a free-weight sled vs. a machine)
• 10x - 60 lbs ea side (120 lbs total)
• 8x -  70-80 lbs ea side (140-160 lbs total)

There it is ladies! Remember, adapt this to your own personal strengths, fitness level and needs. Make sure that you vary the routine as well at least every 4-5 times you do it to keep your body guessing.

Check out our workout plans here.

Enjoy!

Sunday Shred :: Great Glutes - Leg and Glutes Workout

Looking for a pick-me-up from your normal leg routine? Try this one on for size! Complete the circuit 4 times through with weights that you are comfortable with. Remember, don't overdo it and know your own ability!

Great Glutes : Legs and Glutes Focused Workout

• Leg Curls (with machine) - 15 reps (Choose Your Weight)
• Swing-Thru Walking Lunges, No Weight - 15 reps each leg (alternate as you go)
• Step-Ups (using a flat bench in the gym or a step), Weights are optional - 15 reps each leg
• Side Step with Knee Raise, No Weight - 15 reps each leg
• Glute Press (with machine) - 15 reps (Choose your weight)
• Calf Raises (with machine) - 20 reps (Choose your weight)
• Cardio Burst: CHOOSE - 30 sec Butt Kicks and 30 sec High Knees OR 1 min Jump Rope

Repeat 4x through

Good Luck and Happy Glutes Building!

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!

She Sweats :: Combat Abs

This abdominal workout is a great way to efficiently target the upper and lower abdominals as well as your obliques.  The concept of the workout is to perform each rep with a partner providing variable resistance with a bar.  This forces you to explode on the concentric (sitting up from the lying position) and resist on the eccentric portion (unloading back to a lying position from the sit up position).  After you have performed the variable resistance repetitions, it's time to perform the reps again without the variable resistance.  This is a killer ab workout that is sure to have you rolling out of bed the next morning!

Here's how to perform the "Combat Abs" workout along with a demonstration video from Whitney and her trainer, Anna Reed:

• Begin by resting your legs on a bench (thighs at a 45 degree angle with the ground) and have a partner sit on your legs so that you're locked into a stable starting position.
• Perform 5 to 10 reps of each of the following movements:
  • Resisted sit up (partner resists as you perform concentric and eccentric phases of a sit up)
  • Eccentric-resisted sit up (perform sit up and have partner push you back to the lying position, resisting as your partner pushes)
  • Alternating left & right sit up (perform 5 to 10 reps (left and right) of sit up, reaching across body to the bar opposite of the hand you're reaching with and have partner push back on eccentric portion)
  • High-reach sit up (perform sit ups and reach as high as you can, slapping partner's hands at the top)
  • Alternating-reach sit ups (perform 5 to 10 (left and right) sit ups and reach across body to slap partner's hand)
  • If you're feeling really strong, perform a front plank for 30 seconds as well as right and left side planks for 30 seconds on each side to really "feel the burn".

Remember, you could do this workout 1,000 times & still not have killer abs - ABS ARE MADE IN THE KITCHEN (so eat clean)!

Have fun!

-Whitney

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!