Did Someone Order a Workout With Their BLT???

.....A “BLT(Buns, Legs, and Thighs)  Workout” That Is

A few weeks ago I wrote up a post titled “No Pain, No Gain: Abs of Steel Workout”.   I received quite a bit of positive feedback on that post as many wanted to see more posts like it.  Well, I have listened and it is time for another installment.  However, I always say…..careful what you wish for ;)   This time we are going to pick on the lower body!!! 

When tailored to the right intensity for your fitness level, the circuit below is sure to leave your legs, buns, and thighs burning.  Remember, this workout should take about 15 minutes to complete.  Move rapidly from one exercise to the next so as to maximize the burn, firm legs and the tightest, roundest, butt in all the land!!!

Feel free to add this circuit to your current lower body routine or do it all on its onsies.  As always, make sure that you warm up before you do it, your form stays good and that you stretch after.  Stretching is going to be so important after this one….you have to trust me on this one!  Enjoy!  Mwahahahahahah......And keep me posted on how it goes!

NOTE:  SB – Stability Ball

1. Dumbell Squats w/ 3second pause at the bottom – 15-20 Reps

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-squat

Options:

a)      No Dumbbells?  Then do body weight squats

http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squat

2. SB Hamstring Roll-ins – 8-12 Reps

http://www.physicalfitnet.com/exercise_video/bridge_and_leg_curl_on_stability_ball.aspx

Options:

a)       No Ball? Put feet on floor.  You can then either work a simple bridge or add intensity by walking them in and out, keeping the butt off the floor as you do it

Bridge on SB: http://www.physicalfitnet.com/exercise_video/bridge_on_stability_ball.aspx

Bridge on Floor:  http://www.physicalfitnet.com/exercise_video/isometric_bridge.aspx

3. SB Hip Extensions w/ 3 second pause at the top – 8-12 Reps

http://www.physicalfitnet.com/exercise_video/hip_extension_on_stability_ball.aspx

Options:  

a)       No Ball? Can be done on the end of a bench or table also

http://www.physicalfitnet.com/exercise_video/hip_extension_on_table_edge_.aspx

4. Squat Jumps – 20-30 Reps

http://www.physicalfitnet.com/exercise_video/squat_jump.aspx

Options:

a)      Take out the jump and do quick squat pulses and add intensity to the pulses by using dumbbells

5. 60-90 Seconds Rest (Repeat Circuit 3x)

Have a Great Weekend and A KILLER Workout!

WARNING:  Please consult your physician or other healthcare professional before beginning or changing any fitness program to make sure that it is appropriate for your needs; especially if you have a history of any of the following:
High blood pressure (you or your family), Heart disease (you or your family), Chest pain when exercising, Chest pain in the past month when not engaged in physical activity, Smoking, Have high cholesterol, Obesity, Currently pregnant, Bone or joint problem that could be made worse by a change in physical activity.