Break It Down: Legs & Glutes

Challenge your lower body with some new exercises that will have you building muscle and toning all the areas you desire.

This workout is designed for those who have access to a gym or gym equipment, modify as necessary.

Each component should be completed 4 times before moving on to the next one.

Component 1:

Body weight squats (wide stance) x 15 reps.

Walking reverse lunges with single arm in air (add dumbbell in that hand for advanced version), 10 reps each side.

Component 2:

Bulgarian split squat x 10 each leg.

Box jump or step ups (alternating starting leg), 20 reps all together.

Component 3:

Stiff legged dead-lifts with kettlebell or dumbbells x 12 reps.

Elevated bridge on bench x 10 reps.

Component 4:

Sprints x 20 seconds, 30 seconds, 40 seconds, 20 seconds.

Stretch (downward facing dog, child's pose, cat/cow and pigeon pose).

Ensure you think about which muscles are being targeted so that you can consciously switch them on during the repetitions. 

Be prepared for some soreness the next day as your muscles repair and rebuild.