Legs and Butt Workout Circuit

Posted May 11th, 2007 by admin
Welcome to the leg and butt workout circuit! This page includes the workout summary, links to each component of the workout circuit so you can learn the purpose of the exercise as well as the correct form, as well as a video and text introduction to the workout.

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Introduction

JamCore Training brings you fitness from around the world! This month's trainer is Ms. Lana Titus, representing the USA. Although virtually everyone, men and women, want to tone their stomach, the most requested area for toning that we hear about from our female clients is for toning of the legs and glute area, also known as the butt. So this month, Lana introduces the legs and butt workout for women, along with Jamo.

Exercises:

Leg and Butt

About this workout

For The ladies who:

  • Desire toned legs/butt
  • Want to improve flexibility
  • Desire fat loss

Workout Program:
Workout frequency: Twice a week (Monday and Thursday)

Before the workout
10 minute on the bike or treadmill, Warm up activation x 2

Workout
Beginners

3 rounds of the circuit with 90 sec rest between each round
Reps 12-15 reps (Glute bridge 20 reps per set)

Intermediate

  • 4 rounds of the circuit with 60 sec rest between each round
  • Reps 15-20 reps (Glute bridge , 30 reps per set )

Advanced

  • 4 rounds of the circuit NO REST!!
  • Reps 20-25 reps (Glute Bridge, 50 reps per set)

After the workout

Cardio: 30 minutes (60-75 % of MHR) preferred cardio is cycling
Recovery X 2 after cardio

TIPS:

* Start on the bike or the treadmill for 10 minute
* Make sure you do the warm up activation section twice after the bike
* Make sure you do the recovery section after your leg workout