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    Day 5 - Legs & Booty: #Quarantinebooty !

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    Lucia Milagros Perea Villacrez
    This 29-minute workout focuses on the legs and glutes. It includes body weight sumo squats, lateral lunges with each leg, step-ups with dumbbells on each leg, and duck walks. Each exercise is done for 4 sets of 12 reps with 30-40 second rests in between sets. The goal is to build a quarantine booty through glute and lower body exercises that can be done at home without equipment.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Day 5 - Legs & Booty: #Quarantinebooty !

    Uploaded by

    Lucia Milagros Perea Villacrez
    43 views4 pages
    This 29-minute workout focuses on the legs and glutes. It includes body weight sumo squats, lateral lunges with each leg, step-ups with dumbbells on each leg, and duck walks. Each exercise is done for 4 sets of 12 reps with 30-40 second rests in between sets. The goal is to build a quarantine booty through glute and lower body exercises that can be done at home without equipment.

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    Day-5-Legs-Booty

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    This 29-minute workout focuses on the legs and glutes. It includes body weight sumo squats, lateral lunges with each leg, step-ups with dumbbells on each leg, and duck walks. Each exercise is done for 4 sets of 12 reps with 30-40 second rests in between sets. The goal is to build a quarantine booty through glute and lower body exercises that can be done at home without equipment.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    43 views4 pages

    Day 5 - Legs & Booty: #Quarantinebooty !

    Uploaded by

    Lucia Milagros Perea Villacrez
    This 29-minute workout focuses on the legs and glutes. It includes body weight sumo squats, lateral lunges with each leg, step-ups with dumbbells on each leg, and duck walks. Each exercise is done for 4 sets of 12 reps with 30-40 second rests in between sets. The goal is to build a quarantine booty through glute and lower body exercises that can be done at home without equipment.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Day 5 - Legs & Booty View online

    29 min · Glutes & Hip flexors, Legs

    #QuarantineBooty !

    Body Weight Sumo Squats Lateral Lunges Dumbbell Step-Ups

    0:30 0:30 0:30


    rest rest rest

    4 sets 12 reps 40 sec rest 8 sets 12 reps 30 sec rest 8 sets 12 reps 30 sec rest
    4 sets per leg / 4 series por pierna! 4 sets per leg / 4 series por pierna!

    Duck Walks

    4 sets 30 secs 30 sec rest

    freeandfitx Page 1 of 1 Powered by WorkoutLabs Train


    Body Weight Sumo / Wide Stance Squats

    Primary muscle group(s):


    Glutes & Hip Flexors, Quadriceps

    Secondary:
    Hamstrings

    Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a
    sumo wrestler. Hold your hands together in front of your chest.

    Keeping your back straight, lower your body towards the ground by bending your
    knees.

    As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the
    pose for 1 second before driving your feet into the floor and slowly push your body back
    up to the starting position.

    For a bonus, tense your glutes at the top of the movement.

    Bodyweight Side Steps / Lateral Lunges

    Primary muscle group(s):


    Glutes & Hip Flexors, Hamstrings, Quadriceps

    Secondary:
    Abs, Calves

    Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your
    hands together for balance.

    Step directly to the left, leaving your right foot in place. Bend the left knee and pause
    once the upper left thigh is parallel to the ground. Your right leg should be completely
    straight.

    Contract the hamstring muscle then push off the ground to return to the starting
    position. Repeat on the right side. Alternate this movement.

    freeandfitx Powered by WorkoutLabs Train


    Dumbbell Step-Ups

    Primary muscle group(s):


    Hamstrings, Quadriceps

    Secondary:
    Calves, Glutes & Hip Flexors

    Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench.
    Brace your core and keep your gaze straight ahead.

    Bring your right knee up and step up on to the bench. Placing all of the effort in your
    right leg, bring your body up into a standing position on the bench.

    Slowly lower yourself to the starting position and switch legs.

    Duck Walks / Squats

    Primary muscle group(s):


    Glutes & Hip Flexors, Quadriceps

    Secondary:
    Hamstrings

    Stand with your feet slightly wider than shoulder width apart. Bend your knees and
    bring yourself down into a squat until your thighs are parallel to the floor.

    Keep your chest up, your eyes focused straight ahead, and your core engaged.

    Take mini, duck-like steps forwards and backwards for the designated number of reps.

    Quack quack.

    freeandfitx Powered by WorkoutLabs Train


    freeandfitx
    Lucia Lopez · Marbella

    Motivated? Get in touch to discuss how


    we can reach your fitness goals with
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    WLTrain.com/freeandfitx
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