Dangerous Curves Donna Works Her Legs
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Hi, welcome to Dangerous Curves! Whether you are in the gym or at home, this is a great, quick, convenient workout for creating shapely legs and a fabulous booty. I am only using a straight barbell and a 10 lb plate on each side of the bar. If you are a virgin to training then begin this routine with the bar. If you consider yourself at the intermediate training level then put a 2 ½ or 5 lb plate on the bar. In several weeks of busting through this workout, you will be quite surprised on how your booty and legs are tightening and your muscles are taking on great form. It is not necessary to train so hard that you are miserable. This workout combination of lighter weight fused with constant change of leg movements increases the intensity of your training without killing you. In strength, |
WORKOUT BREAKDOWN
Time: 10 – 15 min Workout Type: Butt and Legs Compound Sets Exercises: 7
BARBELL FRONT SQUAT
12 – 15 reps
BARBELL DEADLIFTS
12 -15 reps
BARBELL ALTERNATING LUNGE
12 – 15 reps
BARBELL BEHIND LEGS SQUATS ( HACK SQUATS )
12 – 15 reps
BARBELL ON BACK SQUATS ( REGULAR SQUATS )
12 – 15 reps
SUMO DB SQUATS ON STEPS
12 – 15 reps
POP SQUATS
12 -15 reps
Instructions:
The most important is to keep your heels pressed into the floor on all these movements. Also, push your heel into the floor when coming back from the Alternating Lunge and Pop Squats. Try not to rest more than 10 seconds between each movement and this is why we keep the weight on the lighter side. Your butt and legs should begin to nicely burn about ¾ through the workout. Super! Did you know that when you ride a bike (stationary or other ) for 15 minutes before a leg workout, your muscles are stronger and more ready to go through the training? This workout should also give you very good calorie burn. I always train with my Polar Heart Rate Monitor to watch how fit my heart performs and to keep up with my weekly calorie burn goal.
You can do this!
