SEXY LEG AND GLUTES WORKOUT

in #excercise7 years ago

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HI, I WILL LEAVE YOU IN THIS POST A ROUTINE TO YOUR LEG AND GLUTES DAY. FOLLOW THE IMAGES BELOW WITH THE INSTRUCTIONS AND YOU WILL HAVE CHANGES VERY SOON.

SQUATS
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AFTER YOU DO SOME WARMING BEGIN WITH THIS EXERCISE. 25 REPS X 4 SERIES. 45 SECS REST BETWEEN SERIES.

WEIGHTEDslide6bbell-siff-squat.jpgSQUATS
THE SAME EXCERCISE WITH WEIGHT. START WITH 20 REPS AND LIGHT WEIGHT. THEN INCREASE THE WEIGHT AND DO 15 REPS. THE THIRD ONE ADD MORE WEIGHT AND DO 12 REPS AND THE LAST ONE WITH THE MAXIMUM WEIGHT YOU SUPPORT AND GIVE 8 TO 1O REPS. REST FROM 60 TO 90 SECONDS PER SERIE.

WEIGHTED slide8dbell-split-squat.jpgLUNGES
START WITH 20 REPS AND LIGHT WEIGHT. THEN INCREASE THE WEIGHT AND DO 16 REPS. THE THIRD ONE ADD MORE WEIGHT AND DO 12 REPS AND THE LAST ONE WITH THE MAXIMUM WEIGHT YOU SUPPORT AND GIVE 8 TO 1O REPS. REST FROM 60 TO 90 SECONDS PER SERIE.

WEIGHTEDweighted-sumo-squat.jpgSUMO SQUATS
START WITH 20 REPS AND LIGHT WEIGHT. THEN INCREASE THE WEIGHT AND DO 16 REPS. THE THIRD ONE ADD MORE WEIGHT AND DO 12 REPS AND THE LAST ONE WITH THE MAXIMUM WEIGHT YOU SUPPORT AND GIVE 8 TO 1O REPS. AT THE END OF EVERY SERIE FREEZE THE "B" PART OF THE EXERCISE FOR 10 SECONDS. THEN REST FROM 60 TO 90 SECONDS PER SERIE.

WEIGHTED HIP RAISE
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12 REPS - 4 SERIES WITH MAXIMUM WEIGHT. PAUSE 2 SECONDS IN "B" POSITION. REST 60 SECS BETWEEN SERIES.

FYRE HIDRANTS WITH LEG EXTENSION
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12 REPS PER LEG - 4 SERIES. 60 SECS REST BETWEEN SERIES