LOWER BODY BLAST!
“A workout is not painful, it is just uncomfortable. Pain is stepping on a nail or losing a loved one.” A quote by Ben Bergeron.
Happy Monday! I hope everyone had a fabulous weekend. The weekend goes by way too fast. I try to appreciate each day. Thursday’s I only work in the morning so in the afternoon I really try to enjoy the time to myself and decompress.Walking my dogs, and cooking a healthy meal while listening to an educational/motivational podcast is my favorite way to relax. Usually a Ben Bergeron Podcast does the trick! 90% of the time Friday is my day off. I love Fridays. Saturday I work all morning but it does not feel like work b/c I love my job. Sunday’s I have the day off 95% of the time unless I am subbing a class for someone. Next thing you know it is Monday morning! Wow, does time fly.
I have soooo many clients and friends asking me how to get rid of the fat off their lower body, how to tone it up and make it more muscular. Well, here is a Lower Body Blast that over time (nothing happens overnight…you must do the work) will firm you up and get you toned up! Please comment below if you tried these exercises and let me know about your results. Good Luck!
CHOOSE 3-4 OF THESE EXERCISES AND PERFORM THEM 1x A WEEK. CHOOSE THE OTHER 3-4 EXERCISES AND PERFORM THEM AT LEAST 2, PREFERABLY 3 DAYS LATER.
3 rounds of 8-10 repetitions at your heaviest weight. ***Hip Thrust should be 12-15 repetitions. If you are using zero weight on the hip thrusts perform 20 repetitions. Lunges are 8-10 per leg. After 2 weeks add weight to each exercise. Always safety first!
1) Hip Thrust (Advanced hip thrust)
Front Rack Barbell step ups (Advanced)
5) Romanian Deadlift
6) Front Rack walking lunge (advanced)
7) Pistol Squat (this is an advanced movement)
**FOR LUNGES…Beginner hold weights by your side. Only use weight if you have perfect form…your back knee “kisses” the floor, your front shin is vertical and your front knee does not go over your toe.
A great combo would be for Day #1 of The Lower Body Blast:
Back Squat
Hip Thrust
Bulgarian Split Squat
Day #2
Dumbbell Step Ups
Romanian Deadlifts
Walking Lunges
pistols
