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Ultimate LOWER BODY Home Workout Designed For Women To Get Lean Legs, Perky Bum and Flat Abs.

Working out at home doesn’t have to be a novice workout as 99% of the trainers out there create from copying one another.  Below is a complete EXPERT lower body HOME WORKOUT FOR WOMEN that targets your legs, bum and abs.  You’ll see you don’t need bulky equipment to get lean, fit and sexy legs.  Simply, train with intensity, use the right program and eat healthy.  Getting fit is a lifestyle and not a quick fix.  I hope you get to try this lower body home workout that was taken from week 4 of the program, 4 WEEK LOWER BODY FIX.  A expert workout plan for women to lift, tone and sculpt their entire lower body and abs.  Guaranteed the best home workout plan for women to get lean legs, perky bum and a flat belly in 4 WEEKS!

FOR THIS ULTIMATE LEG WORKOUT  DESIGNED FOR WOMEN.  YOU’LL NEED:

  • bench OR 14 inch step
  • dumbbells, preferably heavier (pair of 10, 15 and 1 of 20-50lbs, heavier the better)
  • fitness ball (55 cm)
  • exercise mat

Perform at your own risk.  Always consult your medical professional before starting any workout or fitness routine.  Stop immediately if you feel dizzy, faint or sick and call for medical help.  You assume all risk by following any part of this workout below.  This is not a personal program.

Please note, each week, all the workouts progressively get more challenging.  You may cut the sets in 1/2 if you’re just starting.

WEEK 4 SAMPLE LEG WORKOUT, DAY 5

TIME REQUIRED: 35-60 MINUTES PLUS

ACTION 1: Repeat LEG CIRCUIT 1,  BEGINNER 3 X, ADVANCED  4 X

Perform all exercises of video as written below from top to bottom and repeat as directed for beginner and advanced

EXERCISE BEGINNER ADVANCED
GOBLET SQUAT 15 (10 -15 lbs.) OR 10 (15.30.lb) 30 (20-30lbs) or 20 (30-40 lb.)
PLIE PULSE W DUMBBELL 20 (10 -15 lbs.) OR 10 (20 lb.) 40 (20 -30 lbs.) OR 30 (35-50 lb.)
PULSING LUNGE 30 PER LEG 50 PER LEG (hold a 10lb. dumbbell in each hand, let arm hang down)

 

ACTION 2: Repeat LEG CIRCUIT #7,  BEGINNER 3 X, ADVANCED 5 X

Perform all exercises of video as written below from top to bottom and repeat as directed for beginner and advanced

EXERCISE BEGINNER ADVANCED
STAND UPS 20 EACH LEG 25 EACH LEG
STAR JUMPS 25 25
*STEP UPS BENCH

*NO bench? do walking lunges beginner 1 min / advanced 2 min holding 10-20lbs each hand

15  EACH LEG 20 EACH LEG HOLDING A 15LB
BACK LEG CURL, BALL

TAP EXERCISE (back leg curl) TO SEE DEMO

20 30

 

ACTION 3: Repeat AB CIRCUIT #3 ,  BEGINNER 3X, ADVANCED 5X

Perform all exercises of video as written below from top to bottom and repeat as directed for beginner and advanced

EXERCISE BEGINNER ADVANCED
BICYCLE 1 MIN 1 MIN
CRUNCH @ 45 DEG 10 25
BALL PIKES 10 20
X-OVER BALL PLANK 5 EACH LEG 10 EACH LEG

 

ACTION 4 :

  1. Sit ups 50 – 100
  2. Bicycle 2  min
  3. Jog 2 to 5 miles

 

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Did you try it? Let me know and comment below.

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