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lean and sexy bottom-half workout

Workout: Lean and Sexy Bottom-Half

Lean and Sexy Bottom Half.png

Time: 45 - 60 minutes

Equipment Needed: Weights and a Bench/Step

Warm Up: 5 - 10 minutes

How to Complete the Ladders:

Each set has two exercises. Perform the complete ladder of 10-1 for the first exercise and 1-10 for the second. One exercise will be going up in reps and the other will be going down in reps. Complete the full ladder alternating between the two exercises before moving onto the next two exercises. Complete the same format for each set. Rest as needed.

First Set:

  • Hindu Squats

  • One-Legged Deadlifts (one rep each side)

Example:

  • 10 Hindu squats, 1-Legged Deadlift Right, 1-Legged Deadlift Left

  • 9 Hindu squats, 2-Legged Deadlift Right, 2-Legged Deadlift Left

  • 8 Hindu squats, 3-Legged Deadlift Right, 3-Legged Deadlift Left

  • Etc… until you count down to 1 and up to 10

Second Set:

  • Split Lunges (one leg on the bench and facing away from the bench) - rep on each leg

  • Donkey Kicks - rep on each leg


Third Set:

  • Sumo Squats with High Pull (upright row)

  • Step-Ups with Lateral Leg Raise (off a bench) - rep on each leg

Fourth Set:

  • Lateral Lunge - rep on each leg

  • Step-Ups with Lateral Kickback - rep on each leg

Cool Down & Stretch: 5 - 10 minutes


Photo Credit: Canva by undrey from Getty Images

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