#sculptbyal Leg + Glute Day 1.0

No equipment leg day, because sometimes even though I loveee me some deadlifts, I like to throw in a good ol’ ass-kicking in the way of bodyweight exercises, plyo, and endurance training, If you get bored with repeat circuits, this is the perfect workout for you. I love doing supersets, but it’s nice to break up the monotony. These exercises have been around forever because they work. Combined in #sculptbyal Leg + Glute Day 1.0, we target all aspects of the legs and glutes for muscle growth and strength in a quick workout.

⠀⠀⠀⠀⠀⠀⠀

forward lunges


tip: focus on slow, controlled movements, your leading leg should create a 90° angle and the back knee should just barely graze the floor

24 reps/12 ea side 

⠀⠀⠀⠀⠀⠀⠀

pulse wall sit


tip: your legs should be parallel to the floor, plant your feet solid and make sure your back is flat against the wall, pulse downward and hold for one count

10 reps

⠀⠀⠀⠀⠀⠀⠀

front kick


tip: control your movement, focus on balance and don’t swing your leg

24 reps/12 ea side 

⠀⠀⠀⠀⠀⠀⠀

fire hydrant 


tip: keep your knee bent and make sure you move from the hip and glute, shoulders should be stacked over wrists to avoid injury 

30 reps/15 ea side

⠀⠀⠀⠀⠀⠀⠀

side squat


tip: get into a rhythm and land softly

24 reps/12 ea side 

⠀⠀⠀⠀⠀⠀⠀

frog jump


tip: start low and land softly

10 reps

⠀⠀⠀⠀⠀⠀⠀

single leg hip thrust


tip: focus on balance and glutes activation, not speed

30 reps/15 ea side 

⠀⠀⠀⠀⠀⠀⠀

single leg squat 


tip: don’t worry about getting super low, try to make sure you keep your knee in line with your foot

20 reps/10 ea side 

⠀⠀⠀⠀⠀⠀⠀

sumo stance


tip: lift the knee high and wide as you move in a fluid motion outward, land in a wide stance squat

20 reps/10 ea side

⠀⠀⠀⠀⠀⠀⠀

plank jacks


tip: keep torso and bottom flat, make sure shoulders are stacked over wrist, keep hips in line, focus your strength on quads and shoulder stabilization 

15 reps

⠀⠀⠀⠀⠀⠀⠀

mountain climbers


tip: go for form over speed

40 reps/20 ea side 

⠀⠀⠀⠀⠀⠀⠀

#sculptbyal sprint & drop


  • perform high knees for 6 reps/3 ea side 
  • drop down into plank position on forearms
  • alternate knee taps to the floor 20 reps/10 ea side 

tip: move with intention — get those knees up while standing, interlace fingers during plank for more stability and keep bottom flat

10 reps

⠀⠀⠀⠀⠀⠀⠀

Click here for more #sculptbyal workouts

Have workouts you would like to see? Leave them below in the comments! 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s