1 Week Jumpstart Leg Workout Routine For Women

 

As Summer approaches, aka “Bikini Season”, many women are starting to have hindsight… that is, we are thinking about our buttocks!

Over the Winter months we all pack a little bit extra “junk in the trunk” which can be very difficult to get rid of by the time the weather warms up. The butt is a problem area for many women and most of us are slightly embarrassed to talk about it.

There is no shame in wanting to tone your butt! No matter what your age, married or single, it’s OK to have a nice, shapely derriere.

Leg Workout Routine For Women

These are some of the best exercises to lift your buttocks. In fact, they have been used regularly by some of the best booty queens for many years and nearly all of them are performed in the Beachbody Brazil Butt Lift home DVD workout program.

Monday

30 Jumping Jacks

20 Squats

20 Donkey Kicks (each leg)

20 Fire Hydrants (each leg)

15 Glute Bridges

10 Burpees

20 Side Lunges (each leg)

20 Laying Down Side Leg Lifts (each leg)

20 Clams

20 Sumo Squats

20 Lunges (each leg)

1 Minute Wall Sit

Tuesday

30 Jumping Squats

20 Kettlebell Raises (or use any weight est. 5-30 lbs)

20 Plank Alternating Leg Lifts (each leg)

20 Leg Swings (each leg)

15 Froggy Glute Lifts

20 Lateral Side Jumps

20 Deadlifts

20 Laying Down Inner Thigh Raises (each leg)

20 Scissor Kicks

20 Plie with Pulse

20 Reverse Lunges (each leg)

10 Side Bridges with Leg Raise (each leg)

Wednesday

30 Jumping Jacks

20 Squats

20 Donkey Kicks (each leg)

20 Fire Hydrants (each leg)

20 Bird Dogs

1 Minute Knee Highs

20 Side Lunges (each leg)

20 Standing Side Leg Kicks (each leg)

20 Clams

20 Skaters

20 Sumo Squats

1 Minute Wall Sit

Thursday

20 Lateral Side Jumps

20 Kettlebell Raises (or use any weight est. 5-30 lbs)

20 Plank Alternating Leg Lifts (each leg)

20 Scissor Kicks

30 Jumping Squats

20 Deadlifts

20 Laying Down Inner Thigh Raises (each leg)

15 Froggy Glute Lifts

20 Plie with Pulse

20 Jumping Lunges

10 Bridges with Leg Raises (each side)

Friday

1 Minute Knee Highs

20 Squats

20 Side Lunges (each leg)

20 Clams

10 Burpees

20 Donkey Kicks (each leg)

20 Fire Hydrants (each leg)

15 Glute Bridges

20 Mountain Climbers

20 Sumo Squats

1 Minute Wall Sit

Tips:

For best results, and to avoid injury, choose either 2 or 3 of these butt workouts to do each week. This will give your booty a day rest in between each workout and give it time to heal – aka shape, tone and lift!

Go slow and be sure to maintain correct form. It’s more important to do it correctly and slowly than fast and improper. Be patient with yourself. In time, you will get faster and stronger. Remember to breathe as you go through the movements and never let your knees go past your feet when doing squats and lunges (too hard on the knees otherwise and you won’t be targeting the glutes properly).

Once you get stronger, add ankle weights and/or resistance bands. This will help you build muscle. Muscle helps burn fat, even when you’re not working out. Plus, this is what will really help you tone your butt.

How long will it take to see results?

Many women report seeing results within the first week. Typically, to see real, noticeable results, you’re looking at about 30 days. Drastic, head-turning, transformation, however, will be seen within about 60 days – just in time to show off your prized assets in your bikini once Summer hits!