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.



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