Friday, April 12, 2013

The Lower Body Workout

It's time to "kick-butt!" Literally. Today I'm showing you a dynamic workout to rock your thighs, hamstrings, and butt! Here's the lower body workout!

lower body workout
Top: Bodybuilding.com // Pants: Nike // Shoes: Nike // Kettlebell: Target

The LOWER BODY WORKOUT:
  1. Wide-stance squats: Begin in a wide squat with your feet pointing outward at a 45-degree angle. Hold a kettlebell or weight at chest level (if you like). Lower your body into a squat until your knees make a 90-degree angle.
    • Targets: quads, hamstrings, glutes
  2. Single-leg deadlift: Hold a kettlebell and balance on one leg. Slowly lower your upper body and lift your opposite leg, keeping your body and extended leg in as straight of a line as possible.
    • Targets: hamstrings
  3. Double lunges: Stand with one foot in front of the other and lower your body down so that your front knee forms a 90-degree angle. Instead of just coming up like normal, do it twice, in a down-up-down-up motion. You can also go just half-way down on your second one, making these one-and-a-half lunges.
    • Targets: quads, glutes, hamstrings
  4. Donkey kicks: With your hands and knees on the ground and your back in a straight line, extend one leg as far back and up as you can. Make sure to squeeze your butt at the top.
    • Targets: glutes
Try do do all of these for a minute (or do 20 reps of each) and repeat the set 5-times. Here's to rock-solid booties, killer legs, and getting fit!

14 comments:

Meg Scholz said...

This is almost EXACTLY the work out I did yesterday... subsequintly I can not move today! :)

Kateri Von Steal said...

Oooh, I like these!



Tell me something, how do you make a donkey kick look graceful? Seriously, I'd look like a.. well, a donkey if I did it... some how you seem to be doing ballet! Haha!


Happy Friday!


www.katerivonstealsnewlife.blogspot.com

Tranae said...

I have a love hate relationship with donkey kicks. lol

Lindsay said...

I needed this! I KNOW I need to do donkey kicks, I just don't want to.

Eesh said...

Donkey kicks UGH! Don't remind me...
xx

Yuli said...

These are great and relatively easy. Great post!

Kelly Ann said...

This is great and I love the pink Spandex!

xx
Kelly
Sparkles and Shoes

Freya H Dub said...

It makes me happy that I actually DID all these yesterday! For the first time WITHOUT having to look them up!! I'm working really hard on getting my body ready for Vegas in June!

Sil Anderson said...

Great post to see! I am going to do the squats tomorrow, thanks!

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Annelise Rowe said...

That's the best feeling (in my opinion). I love that hurts-to-sit feeling!

Annelise Rowe said...

Oh, if only you saw me doing them! I prefer doing these at home... or in the very far corner of the gym! Ha!

Annelise Rowe said...

They were snagged from the Nike employee store. They're... uh... bright! I always try to wear baggy tops to cover my butt in them! They're rather revealing!

Annelise Rowe said...

You're gonna rock it, I just know it!

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