Blog Archives
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
- 20 Toes up (straight)
- 20 Toes in
- 20 Toes out
#2 – 4 sets of leg press (2 plates, 1 plate on each side)
- 30 feet shoulder width apart
- 30 feet close
- 30 feet wide plié
- 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
- 20 w/ 45lb bar
- 18 w/ 65lbs (add 2 tens)
- 15 w/ 75lbs (add 2 fives)
- 15 w/ 85lbs (add 2 fives)
#2 5 sets prone (laying down) hamstring curls
- 25 reps of 35-40lbs
- 20 reps of 40-45lbs
- 18 reps of 45-50lbs
- 15 reps of 50-55lbs
- 12 reps of 55-60lbs
The Shoulder Shake-Up Workout
NOTE: Click on the exercise to view video instruction.
1st Segment: HEAVY
3 x 12 Seated Dumbbell Shoulder Press
3 x 10 Dumbbell Snatch (10 Right/10 Left)
3 x 12 Upright Rows
2nd Conditioning Segment: MODERATE
2 x 10 Step Up & 1-Arm Shoulder Press (R/L)
Super Set: (Right arm first)
1 x 10 1-Arm Step Up (arm stays up)
1 x 15 1-Arm Shoulder Press
(repeat Left Arm – no rest)
x 2
3rd Segment (Arms start shaking!): LIGHT
15 Dumbbell Lateral Raise
30-Second Elbow Plank
X 3 (no rest between exercises & rounds)
3 x 15 Dumbbell Rear Delts
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Butt & Delt Live X Power Blitz
How to do this compound workout: This workout uses several different exercises combined together in one fluid (compound) movement. NOTE: Click on the exercises to watch video demonstration of each movement.
Tools: Dumbbell or Kettlebell
Before you pick up your weight, do 5 burpees. Grab the dumbbell and get ready to work! The compound movement starts with a clean (bringing the dumbbell from the floor to the shoulder), then with the weight on the shoulder go down into a squat, return to stand and go right into a 1-arm shoulder press (keeping the dumbbell overhead), then immediately to an overhead step-back lunge (with dumbbell still overhead with active shoulder), return to stand, bring dumbbell down and back to the ground to begin the whole sequence again for the 2nd rep. After 10 full reps are complete, stay standing on that last round and pump out 15 1-Arm shoulder presses. Feeeel the burrrrn!!
This is what it looks like on paper…
RIGHT ARM:
5 Burpees
10 Clean + Squat + Shoulder Press + Overhead Step Back Lunge
15 1-Arm Press
LEFT ARM:
5 Burpees
10 Clean + Squat + Shoulder Press + Overhead Step Back Lunge
15 1-Arm Press
3 ROUNDS
(6 total rounds, 3 on each side)
WORKOUT WITH ME!
This is just ONE segment of our show yesterday on LiveXFit on LiveExercise.com. Here’s a sample of a full show (watch me DIE!). Get a brand new show weekly on LiveExercise, available online, on Roku and on SamsungTV!
GET 14 DAYS FREE & workout with me today!
LiveX Blitz: Tone Your Thighs, Glutes, Hamstrings & Core
Work your thighs, butt, hamstrings and core in this killer lower body blitz with Steve Pfiester!
This is one of the segments from last week’s Lower Body Blitz on LiveXFit at LiveExercise.com. LiveXFit mixes it up, using various equipment – from gallons of water to free weights and kettlebells. No matter what tools you have, you can get a great workout on LiveXFit!
The Workout:
10 Clean & Squats
10 Straight Leg Deadlifts
10 Stomps (Left)
10 Stomps (Right)
Repeat 3 – 5 Times with little to no rest between exercises and rounds.
Add it to your workout, or just do it alone. Try more LiveXFit workouts for 14 days FREE!
Leg & Butt Toning Circuit
You can do this workout with no weight, or with weight. Our boot campers did this workout with sandbags, but it would be great with dumbbells, kettlebells or a weighted bar.
INSTRUCTIONS: Take as little rest as possible (no rest is best for fat burning and toning). Go as deep as you can go on your squats and lunges – the deeper you go, the more inner thigh and glute action you will get, especially on the squats. If you can’t go deep with weight, then lighten your weight or use no weight at all. Use a mirror to watch how low you actually go. If you don’t have knee issues, try to get the same depth as the guy in the photo below – and feel the difference!!
LEG & BUTT CIRCUIT
3-Position Squat
- 10 Close Stance Squat
- 10 regular stance
- 10 Wide stance
60-Second Walking Lunges
60-Second Wall Sits
Repeat circuit with no rest for 3 rounds.
TRAINING TIPS: Notice his hips are BELOW parallel. If you want some serious buns, the deeper you go the better, as long as your knees don’t hurt and your form isn’t compromised. As soon as you feel that your back is bending, or your butt is tucking under (which we call “winking”), you know you’ve gone too deep, or you have range of motion limitations due to weak or tight muscles. The more you practice deep squats, the better your range of motion will be, simply from loosening up your hips, and getting more flexible and strong.
1 Workout, 3 Exercises, 5 Rounds, 100% Awesome!
This was one of the segments we did on LiveXFit at LiveExercise last week. It doesn’t require a lot of resistance to really get great results either! Here’s the scoop…
Goal: Sculpt the glutes, legs, core and shoulders. The burpees continue to keep the legs warm, while getting the heart rate up and burning more calories.
Tools: You can use a band, pipe, bar, broomstick or whatever you want! I used a bodylastics band and Steve used a broom. At the gym, I use an olympic bar, but you can even use dumbbells (however I prefer using bars or bands to keep the body connected).
The Lower Body Blitz:
- 10 OVERHEAD SQUATS
- 10 OVERHEAD STEPBACK LUNGES
- 10 BURPEES
REPEAT 5 ROUNDS
- OR add 3 round to your existing weight routine.
How-To
Overhead Squat:
Notice arms stay overhead (they don’t drop down in front of the face or body). Go as low as you can go while maintaining a straight back. Push with heels and keep arms locked out overhead during entire movement.
Overhead Stepback Lunges:
If you like this workout, or the sample workout they offer on the site, sign up for a free 2 week trial! they have thousands of different shows to choose from for super cheap if you decide you like it!
At Home Leg and Butt Workout
I was stuck working at home all day yesterday in front of a computer for 10 hours straight. When I finally got done for the day, it was after 5:00pm and, although I was dressed and ready for the gym, I really just wanted to get my workout done at home.
So, I dug through some of my workouts and pulled out a couple of circuits I could do on my living room floor that required no equipment. This was the workout I did – and I’ll be honest. It KILLED ME! I took no rest at all except a quick rest to get water between the 2 circuits. Give it a try and let me know how you like it! Oh, and get a towel because by round 2 I was already dripping!!
The Bomb: Lower Body Circuit
20 Alternating Forward Lunges
20 Squats
10 Burpees
1-Minute Jump Rope
20 Alternating Step Back Lung
20 Jax
10 Burpees
1-Minute Wall-Sits (sit against the wall with legs at a 90 degree angle)
REPEAT 3 TIMES
Record your time at the end of the third round!
Matching Video:
Butt Workout
RIGHT
20 Squats
20 Right Lunges
20 Right Stomps
20 Right Leg Cook Hip Lifts
LEFT
20 Squats
20 Left Lunges
20 Left Stomps
20 Left Leg Cook Hip Lifts
REPEAT 2 TIMES (4 total)
Matching Graphic:
Workout for Women Who Want Long Lean Lovely Legs!
As I was on the way to the gym, when Steve asked me what body part I was working. I told him it was leg day and his response was “oh good! let me give you the workout I put all my girls through today”. My first response was “Yahooo!” and then my next response was “ut oh!”. ha!
Just to give you a quick 411 on Steve. He trains bikini and figure competitors and has a darn good track record of training up champs. One of the reasons I believe his girls do so well is because of conditioning style workouts like the one he gave me today.
Well, my workout partner and I did the workout and it was great so I thought I’d pass it along! All the details of the workout are on his blog so go check it out!
CLICK HERE to get the workout!
Drop-It-Like-It’s-Hot Butt Workout
Here is one of my favorite butt circuits! Give it a try and let me know what you think! Want to add even more punch? Do a heavy lift for thrusters and take things up a few notches. Either way, you will DEFINITELY feel this in your bottom!! AND, if you do it 1-2 weeks, you will surely see (and feel) a difference too!
10 Thrusters
10 Cursties (Left Leg)
10 Knee Repeaters (Left Leg)
10 Stomps (Left Leg)
Follow along with me in the video and then repeat 2 more times!
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My Pink & Yellow Outfit:
Reebok RealFlex Shoes
Reebok CrossFit Board Shorts
DA Active Top
Target Pink Tall Socks
Fit & Trim Bikini Bottom Workout
We have several clients we train to compete in figure, physique and bikini. This is one of the workouts Steve put his bikini girls through that I loved. While you don’t have to wear a two piece (or be a girl) to do this workout, it’s definitely a workout you’ll want to try!
Butt & Leg Workout
Click on each exercise to watch video demonstration of the exercise. Do 15 reps of each, with no rest between exercises. Rest for 1-2 minutes between completed circuits.
15 Back Squats (95lb-135lb)
15 Thrusters (10-15-lb dumbbells)
15 Walking Lunges (15lb dumbbells)
X3 (rest after 3rd round)
15 Leg Extension (moderate, 45-55lb)
15 Leg Curl (moderate, 40-50lb)
15 Skaters
X3 (rest after 3rd round)
15 Leg Press (heavy)
15 Kettlebell Curtsies (25lb kettlebell)
15 Stomps
X3 (rest after 3rd round)
