Wednesday, April 18, 2012

Best lower body exercises workout #10

What do most women want? A nice toned lower body! If you are like most real women this is probably your struggle area. Whether you feel your legs are too skinny or you struggle to keep weight off in that area. To tone that all up takes work!  Not just training those muscles properly but eating right. 80% of seeing results in your shape is your diet!! As most of you well know there is no such thing as spot reduction. No amount of squats sit-ups etc. can get you good results without proper nutrition. If you are on lean side and want to tone up you need to make sure your eating enough and properly. Same rules apply if your trying to shed weight, your calorie intake of course will be lower, but you need to fuel your body with the right amount of calories, protein, fat, carbs etc. I will go more in detail about that another time.
         I designed this workout with 3 of my  personal favorite leg exercises. These exercises coupled with good nutrition and  cardio will get you seeing  great results!

Workout plan 
Duration-20min
Equipment- 5-25lb dumbbells
Do the whole workout all the way through and repeat 3 times.


Jump rope- 1 min
Deadlift -15 reps
Jump rope- 1 min
Walking lunges-30 reps( 15 each leg)
Jump rope- 1 min
Squats-25 reps



Deadlift:
I am demonstrating the starting position of picking up the weights. When you  squat back down for the rest of the reps you will not have the weights touch the ground but the weight should come  close (level with the mid to lower part of your shin depending on your strength level.) Make sure to keep chin up and look forward, shoulders pulled back so that your back will be straight (rounding your back will hurt it) Stand up straight pushing through the heels and squeezing your Glutes. This exercise targets your Hamstrings, Glutes,  Lower back and Quads.



Walking lunge:
Make sure to keep your chest up and look forward to keep your back strait. As you lunge forward your back foot should always push through the toe going into the next step. This exercise targets your Glutes, Quads,Hamstings and Calfs


Squats:
Legs shoulder width apart, look forward, chest up. When you squat down go slow counting 3 seconds and when you are coming up from the squat this will be quicker. Make sure to push through your heals and squeeze your Glutes. This exercise targets your Quads, Glutes and Hamstings.

With all these exercises as you are able to do them with proper form and as they get easier , you may be ready to increase your weight.



Disclaimer


35 comments:

  1. Oh man. I read this just after I ate a big piece of chocolate cake! I will eat better once it is gone. Promise! I was doing SO good for about 4 days in a row though...

    Amy

    fashionandbeautyfinds.blogspot.com

    ReplyDelete
  2. yep...and definitely worth the effort!

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  3. I really need to take advantage of these exercises!

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  4. Oh wow Cassidy !!! Nice to meet u... and a big thank you for stopping by my blog.... I do need tips on how to loose my post pregnancy flab dear..

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  5. This sounds like quite the workout, that's for sure! I've been wanting to add in weights to my exercise routine, maybe I will need to try this out:)

    I just wanted to let you know that I tagged you in my most recent post "7 super vacation photos." If you want to participate in making a post similar to the one I just published then click on this link and check out all of the details. I can't wait to see your 7 best vacation shoots!

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  6. Sorry I forgot to give you the link :p http://thebloomingdaisy.blogspot.com/2012/04/7-super-shots.html

    ReplyDelete
  7. I love your work-out tips. I would love even more to look like you!

    Would you ever consider doing a post on your weekly meals? I know you have in the past posted about dinners you have made, but I'm wondering breakfast/lunch/snacky stuff.

    Anyway, love your blog!

    Happy Thursday.

    ReplyDelete
  8. Ohhhhhh, I miss working out like that. Can't wait to get back to it after our lil' lady bean arrives!

    ReplyDelete
  9. Oh- i can't to try this one!

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  10. So glad you found my blog so that I could come over here and see yours! What a great blog! Can't wait to get all caught up! I'm following!

    ReplyDelete
  11. wow...i wish i could be so displined. Does scrubbing the bathrooms count? Maybe i should incoporate a few of this routines into my daily chores so i can kill two birds with one stone...hehe. Thanks for the demo, very pro.

    mongs
    mythriftycloset.blogspot.com

    ReplyDelete
  12. These are great tips, especially with shorts and swimsuit season coming up so soon. I love dead-lifts especially to tone up my tush fast!

    ReplyDelete
  13. ok I know what my workout is tomorrow. Thanks Cassidy!!

    ReplyDelete
  14. What a great workout do to!!! Visiting from the blog hop!!! Newest follower

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  15. Thanx for following...Following back :)...Would be glad if we can connect at my Facebook page too

    My Facebook Page

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  16. this could be extremely helpful info!! may just have to give these a try :) xoxo linds of www.rubygirlblog.com

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  17. I did this workout yesterday! It was great! Thanks so much for linking up to Blogger NOT on a Diet on Blissful and Domestic. Your tips this week have given me so many great ideas. Thanks Cassidy!

    Danielle @ Blissful and Domestic
    www.blissfulanddomestic.com

    ReplyDelete
  18. These are some great exercises! I am your newest follower from the Networking Blog Hop! I would love if you would check out my blog and if you like what you see please follow back :)
    Modern Modest Beauty

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  19. Thanks for stopping by my blog!

    This may be the motivation I need to begin exercising!

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  20. def loving these exercises! def some great suggestions


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  33. These exercises look apt for lower body workout Cardio & Lower Body Workout For Women At Home , what is the weight of the dumbbells you are using? I want to add these exercises to my routine

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