Exclusive Women's Leg and Butt Toning - Beginner to Advanced

From my experience, toned legs and a nice butt are always one of the top priorities for women when they list their fitness goals.

Below is a beginner, intermediate, and advanced leg and butt toner program which is included in most of my boot camp classes & personal training. Do this workout two to three times per week to receive maximum benefits!

Note that this is not the only thing you should do. For results, you need to train a total of four to five times per week. Train upper body at least once per week and make a point to get a couple of conditioning sessions of 30 to 45 minutes in as well.

Pointers:

- Perform three sets for each exercise and take 45-60 seconds between each.

- Push yourself to lift more weight. If you are able to complete all three sets for the prescribed number of reps, then you must increase the weight.

- Do all of the movements with proper form.

- Do this program for 6-8 weeks.

Beginner:

1. Ball Wall Squat or Single Leg Box Step up: 8-10 reps (use dumbbells for added resistance)

2. Ball Butt Lift 8-12 reps

3. Split Squat (use only body weight or dumbbells): 8-10 reps each

4. Side Plank Leg Raise 6-10 reps each leg

5. Ball Wall Calf Raise 12-15 reps

Intermediate:

1. Med. Ball Squat Jump: 8-12 reps

2.Ball Leg Curl 8-15 reps

3. Walking Lunges (with body weight or dumbbells): 6-10 reps each leg

4. Barbell RDL: 8-10 reps

5. Ball Wall Calf Raises: 10-15 reps

Advanced:

1.Box jump: 8-12 reps (work with a height that is comfortable for you, but challenge yourself to go higher)

2. Barbell Squats: 8-10 reps

3. Barbell RDL 8-10 reps

4Angled Lunges 6-8 reps each leg (use med ball or dumbbells for added resistance)

5. Ball Wall Calf Raises 10-15 reps

Here are some additional exercises that work very well, that I implement often in my boot camps & personal training:

I have compiled 10 of my fav exercises that can be done based around the equipment listed below:

• Adjustable dumbbells
• Stability Ball
• Med Ball(s)
• Skipping Rope

1. Dumbell Squat and Press -these can be done with both arms, alternating arms, or single arm.
2. Dumbell Swing - these can also be done with a single arm..
3. Dumbell Spilt Squat - to make this more challenging, try it with the dumbbells or a med ball over your head.
4. Dumbell Cheat Press- use the stability ball as a bench. This can also be made more challenging by doing a single arm press or you can do the press with alternating arms.
5. Dumbell alternating back row - this can also be done with out alternating, or you can do a single arm row and place your free hand on the ball for stability.
6. Stability Ball Leg Curl - to make this more challenging do it with one leg at a time (very, very difficult).
7. Seated Med. Ball Twist - just one of many abdominal exercises you can do with a med ball.
8. Med. Ball Push Up- if this is too challenging, then try Stability Ball Push Ups (hands can be on or off of the ball).
9. Stability Ball Plank - To make this more difficult move the ball side to side and away from your body. If you are just beginning, place the ball against a wall for more stability.
10. Interval Skipping - perform sets of 30-60 seconds of fast skipping and take 30-60 seconds between for recovery. Try to stick to a 1:1 ratio for work and recovery. To make it more challenging skip with high knees.

I hope you can use this to strengthen and better your over-all fitness level, this type of training is what I use in most of Richards boot camp & personal training programs. Thank you.

... Live Easy... Just Do It!

Richard Stadnyk - Personal Trainer/boot camp Instructor:

• It's all about getting fit and having fun, while energizing yourself! And to get real (and lasting) fat loss and fitness results... as quickly as possible,with 100% certainty!

Richard specializes in personal training & boot camps for women in Durham Region & Toronto (GTA). Body Concepts Fitness has introduced a revolutionary way to meet your fitness goals and Richard will help get you through it and make it happen!.

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Email: info@bodyconceptspersonaltraining.com > 905-409-8031

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