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Price Free. Family Sharing With Family Sharing set up, up to six family members can use this app. More By This Developer. Butt Workout: Leg Exercises. Follow the order of the exercises here ; that will allow you to work different body parts from set to set. Click here for a complete set of exercise descriptions and instructional photos. By alternating between body parts, you'll keep your body in constant work mode and be able to perform the movements back-to-back without rest. Here's why circuit training works so well: You'll save time because you'll cut the amount of rest you need when you alternate muscle groups.
More important, you'll keep your heart rate elevated throughout the workout, so you'll burn even more fat while you're exercising -- whether it's in the gym or in your own living room. In the first 2 weeks of the program, do the circuit twice. Move from exercise to exercise with no more than 30 seconds of rest in between. When you complete one circuit, rest for 1 to 2 minutes, then complete the second circuit.
After the first 2 weeks, when you've become comfortable doing two complete circuits during a workout, increase your workload to three circuits per workout. In every exercise, use a weight that you can handle comfortably for the number of repetitions noted. When that becomes too easy, increase the weight on each set by 10 percent or less.
Here's a sample schedule of how you might arrange your workouts. Go on to the next page to see the rest of the week's schedule Complete one set of each ab exercise, then choose one interval workout from our selection. Lie on your back with your knees bent and your hands behind your ears. Slowly crunch up, bringing your shoulder blades off the ground. Lie on your back with your head and neck relaxed and your hands on the floor near your butt.
Your feet should be flat on the floor. Use your lower abdominal muscles to raise your knees up toward your rib cage, then slowly lower your feet back to the starting position. As your feet lightly touch the floor, repeat.
Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, but you should feel an intense contraction in your obliques. Start to get in a Pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles.
Pull your abdominals in; imagine you're trying to move your belly button back to your spine. Hold for 20 seconds, breathing steadily. As you build endurance, you can do one second set. Attach a rope handle to a high cable pulley. Stand with your back to the weight stack, and hold the ends of the rope behind your head.
Crunch down. Lie with your hands underneath your tailbone and your legs raised and pointed straight up toward the ceiling, perpendicular to your torso. Pull your navel inward, and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips. Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent.
Keep your back straight, and slowly bend directly to your left side as far as possible without twisting your upper body. Pause, return to an upright position, then bend to your right side as far as possible. Lie on your nondominant side. Support your weight with that forearm and the outside edge of that foot.
Your body should form a straight line from head to ankles. Pull your abs in as far as you can, and hold this position for 10 to 30 seconds, breathing steadily.
If you can do 30 seconds, do one repetition. This is super important since different body types lose weight and build muscle differently. I have created a special Body Type Quiz that will help you learn your body type in just 2 minutes.
But I have written another blog post on the recommended macronutrients for each body type so have a read of this! To work out your ideal calorie intake, read this blog post. I have made the meals quite simple and hopefully they are easy to prepare. You can always change it up a bit, but make sure you keep the calories and macros the same. When you go low carb your body will start shedding extra sodium and water weight as your insulin levels go down.
Snacks: Banana muffin click for the recipe. I am a bit fan of intermittent fasting for getting lean faster, so I wholeheartedly recommend it for dropping body fat.
I should also mention my 3 Steps to Lean Legs Program. It is an 8-week workout program that includes full-body resistance training and the right type of cardio for your body type.
If you want meal plans like this for 8 weeks and no 2 days are the same! Article written by Rachael Attard Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science. After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program.
This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky. Her mission is to empower women and help them stay in shape in a healthy and balanced way.
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Hi Rachel! Absolutely love your blog and the work you do! Your programma has been a miracle sent from heaven, had been looking to lean down my bulky legs for YEARS! I have been eating eggs, low fat dairy and legumes and pulses, would those be good substitutions?
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