As in “YOU are a leg machine!” not “Hey, use this machine!”
This workout is a little different than the others I did in the past, mostly because it was created on the fly by my husband and me. I call this the “Partner Edition” because it’s fun to do it with someone else. I got my inspiration for half of the leg workouts from previous BodyRock workouts and a Facebook post I saw recently that was just a video of a woman with an excellent booty doing all sorts of glute exercises.
Here is the location of the video from which I pulled half of the workouts (Feel free to switch up these exercises as much as you want!)
The strategy of this workout is to alternate each exercise, so you should have a round of cardio in between each leg-focused workout. If you do the “Partner Edition,” the other person will start with the second exercise, and you just go back and forth. It’s a fun challenge, especially if you see their technique and want to “raise” them. 😉
- Weighted Calf Raises (20 reps, right leg) – Stand on a box or other elevated surface so that your heel can dangle off the edge. I used a 15 lb. plate at the gym, but you can hold a full gallon of milk or something on the same side of the leg you’re working.
- Sumo Squat Touchdowns (20 reps) – Go down into a sumo squat, with wide legs, and touch down to the floor. Treat it like a jumping jack, so that you’re squatting quickly and are at a standing position for just a moment. Go to 1:42 of the above video to see what I did.
- Weighted Calf Raises (20 reps, left leg) – Same as 1.
- Sumo Squat Touchdowns (20 reps) – Or until the other person is finished.
- Barbell Squats (20 reps) – If you don’t have equipment, just normal squats work just as well! I did this with about 45 lbs. because I’m a beginner. So don’t judge.
- Donkey Kicks (20 reps, right leg) – I LOVE donkey kicks! They are great for your butt. Get on the floor and stabilize yourself by having your left knee on the surface so your right leg will be doing the moving.
ADVANCED: Get on an elevated surface, like a bench or a chair, and crunch your abs a little bit as you bend your knee and bring your foot close to your arms. Then, swing your leg down and up. This gives your legs a complete range of motion and it feels amazing. Go to 0:15 of the above video to see what I did.
- Barbell Squats (20 reps)
- Donkey Kicks (20 reps, left leg)
- Hamstring Curl (20 reps, right leg) – Either use a stability ball or the hamstring curl machine at your gym. Work one leg at a time, if you can.
- Lateral Lunge Touchdown and Thrust (30 total reps, or for the duration of the other person) – This is a little complicated to explain, but I LOVE this exercise. You’re doing this QUICK, so you do a side lunge and touchdown to the floor. Then you will hop up and over to the other leg and do another lunge, touchdown to the floor. I used a Bosu ball (which is that half-stability ball thing) to force me to work on balance, but you can just stay put on the floor. Click here to see what the basic motions will look like, but know that you’re not going to be stepping to each side; you’ll be hopping. CARDIO, PEOPLE.
- Hamstring Curl (20 reps, left leg)
- Lateral Lunge Touchdown and Thrust (30 total reps, or for the duration of the other person)
- Hip Adduction (20 reps) – Some people have a thing against the gym equipment, which I totally get. Use a resistance band or try THIS method, which is hard for me. If you’re using the machine equipment, click here and start at minute 5.
- Jumping Jack Squat with Front Squat (20 reps) – You can do this weighted or not; it’s a great burn! Imagine yourself doing a jumping jack, but keep your arms tucked into your sides. You will do a front squat first (like your legs go in when doing a jumping jack), and when you go out, you’ll do a regular full squat. So two squats (front and full) = 1 rep. Use a kettlebell if you have one, and a step if that makes it more challenging for you (i.e., from a full squat position, do your front squat on the step). Go to 0:45 of the above video to see what I did.
- Hip Adduction (20 reps)
- Jumping Jack Squat with Front Squat (20 reps)
AND YOU’RE DONE.