Legs, Bums, + Tums

So quite often a common favourite out there in the gym to work on. So I thought I would post a few gym workouts to give you a few ideas on this. Some of your gyms may not have pieces of equipment listed so this is just a rough idea.

Beginner Workout

20 Bodyweight Squats – 3 Sets – 60 Seconds Rest

30 Laying Bodyweight Glute Bridges – 3 Sets – 60 Seconds Rest

Walking Bodyweight Lunges, 12 Each Leg – 3 Sets – 60 Seconds Rest

15 Dumbell Squats – 3 Sets – 60 Seconds Rest

20 Mins Cycle on the bike – Good pace

10-20 (depending on ability level) Ab Crunches – 3 Sets – 60 Seconds Rest

Plank – Your Maximum time – 5 Sets – 60 Seconds Rest

Intermediate Workout

15-20 Jump Squats – 4 Sets – 60 Seconds Rest

Barbell Glute Bridges 12-15 Reps 4 Sets – 60 Seconds Rest

Low Partial Dumbell Squats 15-20 Reps – ­4 Sets – 60 Seconds Rest

Leg Press 12-15 Reps – 4 Sets – 60-90 Seconds Rest

Dumbell Goblet Squat 15-20 Reps – 4 Sets – 60 Seconds Rest

Butterfly Sit Ups maximum Reps – 4 Sets – 60 Seconds Rest

Leg Raises 12-15 Reps + Plank Maximim Time – 4 Sets – 60 Seconds Rest

Advanced Workout

First Exercise

Barbell Squats, 15-20 Reps x1, 12-15 Reps x2, 6-10 Reps x –4 Sets –90 Seconds Rest

Superset 1

Leg Extension 12-15 Reps

Jump Squats 15 Reps  – 4 Sets

Superset 2

Barbell Glute Bridge 12-15 Reps

Dumbell Partial Squats 20 Reps

Supetset 3

Laying Hamstring Curl 12-15 Reps

Leg Press Close Feet 12-15 Reps

Finisher

Walking Bodyweight Lunges – 20 Paces Each Leg – 4 Sets – 90 Seconds Rest

Please take caution when performing these exercises, or ask a gym instructor at your local gym.

Team ‘On The Go Nutrition’