Lovely Legs Workout

Workout like a brute in the gym, and a beaut on the beach!

Here’s today’s weekly leg workout routine for our bikini boot campers. With each exercise, there is a photo of the equipment needed. This is just one of 4 bikini workouts (+ 3 cardios) our boot campers do each week. 🙂

QUADS/GLUTES 

#1 – 3 sets each leg extension 

1. 20 Toes up (straight)
2. 20 Toes in
3. 20 Toes out

#2 – 4 sets of leg press (2 plates, 1 plate on each side)

1. 30 feet shoulder width apart
2. 30 feet close
3. 30 feet wide plié
4. 10 close/10 shoulder/10 plié

#3 – 3 sets leg extension (repeat #1)

#4 – 3 sets of single leg press, 20 reps each (just the rack or one plate)

HAMSTRINGS

#1 4 sets straight leg dead lifts

1. 20 w/ 45lb bar
2. 18 w/ 65lbs (add 2 tens)
3. 15 w/ 75lbs (add 2 fives)
4. 15 w/ 85lbs (add 2 fives)

#2 5 sets prone (laying down) hamstring curls

1. 25 reps of 35-40lbs
2. 20 reps of 40-45lbs
3. 18 reps of 45-50lbs
4. 15 reps of 50-55lbs
5. 12 reps of 55-60lbs