SARAH: Glute & Thigh Workout
It’s time for another custom Designer Whey workout!! I asked YOU guys what kind of workouts YOU wanted. Then, each week, I pick one and create a new custom workout named after that person! Today’s workout is called Sarah, dedicated to Sarah Parker from FitBetty.com.
Sarah writes “I would love to have a good workout to get my legs/glutes/thighs in better shape! I always need help in this area, and it’s time for me to shuffle up my workouts again! Love weights, bodyweight, and plyometrics, kettlebells…it’s all good!”
Well, Sarah! Ask and you shall receive!
Sarah Glute & Thigh Workout
What you’ll need: Barbell & 15lb-20lb dumbbells (or kettlebells)
Tip: Click on the links of each exercise to watch video instruction.
1 Warm Up
- 30 3-Position Squats
- 10 Deep & Wide (Sumo Squat)
- 10 Regular Squat
- 10 Narrow (Sissy Squat)
2 Power Moves
- 10 Heavy Barbell Deadlifts
- 20 Heavy Dumbbell Walking Lunges (40 total steps)
3 Glutes & Quades LEFT
- 20 Lunge Front Kicks (left leg/kick right)
- 20 Slow Knee Repeater (left leg/right knee)
- 20 Curtsies (left leg planted – no weight on the right)
3 Glutes & Quades RIGHT
- 20 Lunge Front Kicks (right leg/kick right)
- 20 Slow Knee Repeater (right leg/left knee)
- 20 Curtsies (right leg planted – no weight on the left)
The Finale
*Repeat Entire Workout 4 Times Through.
Follow @Fit_Betty on twitter and see how she liked this workout!
Here’s the workout graphic to Pin or Share! 🙂
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Inspire Someone:
Bonnie Pfiester
Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.
4 Comments
ajohnsont
Nice. I did this one this morning. I had to break up my last set of lunges because of my knees but I’m just happy I completed it. I luv the soreness I have right now.
Bonnie, what’s a good post-workout smoothie? I threw to handfuls of spinach with a scoop of whey, 2 cups soy milk, 2 apricots and a cup of pineapple. Is that okay to drink after a workout?
Kim
This one might be my favorite!!! Some of the best moves of all times – and working glutes and thighs is the best!!! Can’t wait to try it!
Sarah Jane @Fit Betty
Thanks so much Bonnie! I did this today – it’s so good 🙂 I wasn’t sure I was going to make it the full 4 rounds but I did it (plus I ran 1.5 miles pre-workout). Tried to run another mile after the leg workout, but my legs pooped out, haha! This is a fantastic workout.
Gigi: can’t wait to see what happens to my booty! I will try and share some pics 😉
GiGi Eats Celebrities
OMG I AM JEALOUS!!! Make me something… Well no work out, but make a delicious recipe and dedicate it to me?! LOL! Man I am selfish! 😉
PS: To Sarah – After a month of doing this routine every other day, we will need to see a pictures of your booty in some sexy yoga pants! LOL!!!!