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BMFit – Leg workout [2017]

Hayley Keevers

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Here’s a new leg workout to work your quads hamstring and glutes try it and let me know what you think by commenting below.

BEGINNERS repeat x3
ADVANCED repeat x5
…………………………………….
– Barbell Box Squats x15
– Step Ups x10
– Stiff Deadlifts x10
– Walking Lunges x16
– Up and Overs x20 – make sure to do each leg
……………………………………

Not all exercises are suitable for everyone. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. BODYMOTION, its parents, subsidiaries and affiliates are not responsible for any injuries that result from participating in the exercises shown in this program

Personal Trainer, Nutrition Coach | Gold Coast "Empowering your lifestyle Change's."

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Full Body Workouts

Full Body at Home Workout

Hayley Keevers

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BEGINNERS repeat x3
ADVANCED repeat x5
…………………………………….
Stepping Squats x 10
Jump lunges x20
Single Leg Glute thrust x10 + 10 pulses each side
Pushups x10
Tricep Dips x15
Up Down Plank x10 each arm
Raised Knee-ins x20
……………………………………

Not all exercises are suitable for everyone. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. BODYMOTION, its parents, subsidiaries and affiliates are not responsible for any injuries that result from participating in the exercises shown in this program

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Upper Body Workouts

Beginners Upper Body Workout

Hayley Keevers

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  • Barbell strict press x10
  • Bent over row (under grip) x10
  • Lateral raises x10
  • Single arm Dumbbell row x10 e/side
  • Dumbbell kickback (together) x10
  • Barbell bicep curl x10

Repeat the full set 4 times through. Use weights that are a challenge.

Not all exercises are suitable for everyone. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. BODYMOTION, its parents, subsidiaries and affiliates are not responsible for any injuries that result from participating in the exercises shown in this program.

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Lower Body Workouts

3 Glute Exercises for a Super Tight Butt

Hayley Keevers

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This lower-body focused circuit can be completed in a short amount of time, minimum space and equipment, so there are no excuses.

It’s also suitable for all ages as it focuses on improving mobility, engaging the core, and strengthening the posterior chain (back of the body), which will help improve posture and prevent injury. Make sure you warm you before you start with some jogging on the spot or star jumps to get the blood pumping through every part of the body

When doing this workout complete all repetitions of the exercise before moving on to the next. There’s minimal rest in the circuit, which means the heart rate is elevated throughout. Also remember to always stretch after a workout.

Single Leg Glute Bridge x 10 each leg

UbodyMag-Single-Leg-Glute-Bridge
I like to start with this exercise, as it means the glutes are now engaged for the rest of the circuit. Lift one leg in the air (no need to keep straight). Keep your core tight as you slowly exhale and lift your hips off the ground, pause, then slowly lower down.

Forward lunge & Knee Lift x 10 each leg

UbodyMag-Reverse-lunge_Knee-Lift
Lean slightly forward as you step back into the lunge, and drive through the front heel to come back up to the starting position lifting your back knee up high into a kick, step back into a lunge to repeat. This will make sure you’re using the glutes and hamstrings. Complete 10 on the first leg before moving to the second side and try not putting your working leg down in between lunges.

Dumbbell Stiff-leg Deadlift x 20

UbodyMag-Dumbbell-Deadlif
Standing with feet hip width apart holding dumbbells in front of your legs. Relax your knees slightly and walk the weights down towards your toes keeping your back completly straight. Once you feel a pull in your hamstrings squeeze your glutes and come back up straight. For those with know weights or just starting out try with no weights keepsing legs nearly straight. You will still achieve a good result and also improve flexibility.

Repeat all exercises 5 times through with as little break in between exercises as possible.
Doing glute focused exercises regularly as well as a healthy diet will help build a tight butt in no time!

Why not try another of our Glute workouts here at http://www.ubodymag.com.au/5-butt-shaping-exercises/

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