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Workout ·  of 9 00:00
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Leg Bum Day

15 min
 · 
9 exercises
Bodyweight Squats
3 sets
10 reps
Donkey Kicks
3 sets
10 reps
Dumbbell Lunges
3 sets
10 reps
Adductor Knee Raises
3 sets
10 reps
Jump Squats
3 sets
10 reps
Sumo Dumbbell Squats
3 sets
10 reps
Wall Sits
1 sets
30 secs
Standing Dumbbell Calf Raises
3 sets
10 reps
Step Up with Knee Raises
3 sets
10 reps
Leg Bum Day
15 min
 · 
9 exercises
Bodyweight Squats
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
123GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
  3.  Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
  6. Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
Donkey Kicks
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
123GO
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat.
  2. Position your hands underneath your shoulders and place your knees under your hips.
  3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
  4. Lower the knee without touching the floor and repeat the lift.
  5. Once you’ve completed the reps on the right leg, switch legs.
Dumbbell Lunges
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
123GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Keep your shoulders back. And your back straight.
  3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
  4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
  5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
  6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Adductor Knee Raises
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
123GO
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
  2. Try to relax your core so that your back and abs are in a natural position.
  3. Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
  4. Now raise your right thigh out to the side, keeping the hips still.
  5. Kick your raised leg straight back slowly until it is in line with your torso.
  6. Reverse the movement to return to the starting position.
Jump Squats
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
123GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Sumo Dumbbell Squats
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
123GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight with a tight core and flat back.
  2. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
  3. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
  4. Complete this wide stance squat by having your thighs come parallel with the ground.
  5. Pause and slowly return to the starting position without locking your knees.
  6. Repeat.
Wall Sits
1 sets
30 secs
Set 1 of 1
Rest before next set
Get ready
123GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand tall against a wall with your head and back touching the wall.
  2. Position your feet so that they are shoulder-width apart and a few inches away from the wall.
  3. Rest your arms at your sides.
  4. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
  5. Return to starting position by straightening your knees and standing tall again.
Standing Dumbbell Calf Raises
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
123GO
Primary muscle group(s):
Calves
  1. Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
  2. Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
  3. Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
  4. Return to the starting position by bending your ankles until you feel a stretch in your calves.
  5. Repeat.
Step Up with Knee Raises
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
123GO
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves
  1. Place a chair or wooden box in front of you. Brace your core and lower back.
  2. Step up on the box with your left leg, swinging your arms as you do so.
  3. Take your right knee and raise it in front of you, into the air.
  4. Step down with your right leg. Repeat exercise with the other leg. Keeping alternating sides.
Workout done!
Exercises done
of 9
Total time
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  • Mon, Jul 22
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