Butt and Leg Workout for Women – Lady Spartan 300 Lower Body Workout Targets: Glutes, Quads, Hamstrings, Adductors-Abductors, Calves This is an advanced circuit. Try this at your own risk and make sure you can do the exercises before starting this workout. As one round, perform 10 reps of each exercise one after the other with no rest in between. After you complete all 10 exercises (100 reps), rest for 60-90 seconds before repeating this circuit. Complete 3 rounds of the circuit or 300 reps. WORKOUT TIP: Move quickly between exercises. Set up the circuit before starting BUTT AND LEG WORKOUT FOR WOMEN – LADY SPARTAN 300 LOWER BODY WORKOUT Weight below is what Angela used for this workout WARM UP THOROUGHLY BEFORE STARTING THIS CIRCUIT 1. Barbell Squats — 95lbs 2. Dumbbell Forward and Reverse Lunges 22.5lbs 3. Dumbbell Step Ups — 22.5lbs 4. Barbell Stiff Leg Dead Lifts — 95lbs 5. Box Jumps — One Step 6. Dumbbell Meet the Queens — 22.5lbs 7. Side to Side Step Hops 8. Single Leg Bench Squats – L 9. Single Leg Bench Squats — R 10. Multi-Plane Plyo jumps (Plyo Lunges and Jump squats) STRETCH, STRETCH, STRETCH AFTER YOU ARE DONE!
Workout Instructions 10 Exercise Circuit — 50-10 Intervals – Complete 3 Full Rounds – 36 Minutes Perform each exercise in succession for 50 seconds of work followed by 10 seconds rest. You will complete as many reps as you can with good form. Make sure you move rapidly through the reps. (not slow reps) 1. Barbell/Dumbbell Deadlifts 2. Plyo Pushups 3. Side Lunge and Shoulder Press 4. One Arm Tablemaker with Opposite Toe Touch 5. Dumbbell Reverse and Forward Lunge 6. Everest Climbers 7. Dumbbell Sumo Squats 8. Dumbbell Swings 9. Side to Side Burpees 10. Alternating Abs V-Ups and Outs I truly think the media and fitness magazines are great at showing women ineffective exercises and workouts to get toned and defined body. Do you honestly think that these easy workouts will get you the results you are looking for? You wish! – LOL It’s also my opinion that many women think they can get sexy legs and get rid of fat by doing dozens of reps on the inner-outer thigh machine. That sitting in a leg press machine to get tight glutes. Doing triceps kickbacks will define your arms. Performing endless crunches will get a flat tummy. I’m here to tell you that it just doesn’t work, but I am also here to help you. Compound movements give you the best bank for your buck when it comes to building a tight and defined body while increasing your metabolism so you can burn more calories. Add the right type of compound movements and you can truly target those trouble spots that you have struggled with for years. A Metabolic Resistance Workout like this one uses compound exercises with little rest in between in an effort to maximize calorie burn while targeting your glutes, thighs, core and shoulders. Using challenging weight while moving rapidly through each rep will stimulates the right muscles to that will actual target your trouble spots without wasting time with pointless isolation exercises. Here’s what I mean: Glutes The largest muscle group in your body is the glutes. Yet for women seem to be the most underdeveloped. Some major problems with why women fight it so hard to develop a sexy butt are that they are doing the wrong exercises that don’t allow the glutes to be engaged. If you think about it we are sitting most of the day at our desks, in our cars, on the couch or when we are standing we don’t squeeze our glutes. The best exercises for sculpting the butt are squats, deadlifts, swings and lunges. The key is squeezing your butt at the top of each movement. Mastering these foundation exercises and variations will build muscle which will help to burn the fat and tighten the tush. Thighs Your legs especially the thighs, adductors and abductors and one of the worst exercises is the sitting in the inner-outer thigh machine. The best ways to target the jiggly fat in between the legs and strengthen your quads are with lunges. Using lunges in all planes, forward, reverse and to the sides are the most effective movements. Tight Stomach Overall fat loss is the most important element in getting rid of the belly, but you should also tone the core muscles through stabilizing exercises like the plank variations as well as a variety of flexion exercises that hit the upper and lower abs as well as the obliques. Sexy Shoulders Toned and defined shoulders in a spaghetti string or a sleeveless evening gown scream sexy. Work the shoulders with overhead pressing movements and lateral raise variations. Overall Cardio and Fat Loss An intense metabolic workout like this one can burn over 500 calories in just 36 minutes. Metabolic training helps us to experience excess post-exercise oxygen consumption (EPOC). The “Afterburn Effect” that measures the expended amount of calories that it takes for your body to return to homeostasis, your normal resting rate after a workout. Research shows that you can burn calories for up to 48 hours or more, so the more metabolic workouts you do, the faster you’ll lose weight! Switching to Metabolic Workouts with the right exercises, challenging weight and high intensity will help you get leaned and defined to the point where people will say “You look Fantastic! The fat will start to melt off; you’re going to look hot and sexy. It is not going to be easy and it will not happen overnight, but the more Lady Spartacus Metabolic workouts you do the more fat you will lose, the more lean muscle you will gain and you will LOVE the definition that you have built.