We mention on our upper body workout, how we alternate our resistance training between upper and lower body. Our workouts have been focused on higher reps and super-sets to keep our heart rate up and burn those calories.
We have also added our heavier, compound lifts in the beginning of the workout in order:
1. To avoid injury by not exhausting the muscles and causing bad technique
2. To workout all the muscles together before focusing on individual muscles
Here is our lower body workout to build booty and legs while shedding weight:
Barbell Squats: 2 warm-up sets, 5 set for 8-10 reps
Romanian Deadlift: 2 warm-up sets, 5 set for 8-10 reps
Super-set #1: Goblet Squats: 4 sets for 15-20 reps
Dumbbell Walking Lunges: 4 sets for 15-20 reps
Super-set #2: Leg Extension: 4 sets for 10-15 reps
Seated Leg Curl: 4 sets for for 10-15 reps
Super-set #3: Dumbbell Step-ups: 3 sets for 10 rep
Box Jump: 3 sets for 10 reps
Finisher Set: Reverse Hyper Extension: 3 sets of 20 reps
And do not forget to challenge yourself! If your not feeling the burn by that last few reps, add on more weight. Just ensure the technique is still good.
-Danni
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