BEST LEG AND GLUTE EXERCISES FOR MAXIMUM RESULTS IN 7 DAYS
So, you want to work your glutes and legs but don’t know what program to do or where to start?
Well, this 7-day training plan is the answer!
One of the main problems people seem to have when it comes to their glutes and legs is that they’re not working them enough. While some athletes are happy with twice-weekly leg sessions, others will be feeling frustrated about their progress if they don’t do at least three sessions weekly.
That’s where the 7-day bum and legs program come in. For 7 days a week, you’ll do 7 different exercises which can all be done at home or in any commercial gym.
To kick off each day’s session with one warm-up exercise for your hips/glutes/legs/calves, followed by four exercises for your lower body strengthening exercises, and finally a 7-minute burnout for your glutes/legs.
The 7-day training program is split into training days – each workout session should take you around 25 minutes to complete, so you can fit it in whenever you want to.
Whenever possible try to add in some variation to make it more interesting, such as using cable pulley machines or resistance bands when appropriate, changing the angles from which you do exercises, or simply doing them in a different order to keep everything fresh.
Now go ahead and tackle day the plan and stick to it for 7 days.
Warm Up
Always warm up by stretching out your leg and bum muscles before exercise.
- 7-minute leg burnout
- 7 rounds of 7 seconds left leg pulses
- 7 seconds right leg pulses,
- 7 reps per side air squats
Repeat the above 5 times without stopping between exercises.
Exercises
Pick 5 options from the list below and perform them as part of your daily workout. Mix them up, never let two consecutive days look the same.
Machine Exercises
- Leg extension 15 x 3 sets (machine)
- Leg curl 15 x 3 sets (machine)
- Hip Thrust 15 x 3 (machine)
- Leg abductor/adductor machine 15 x 3 sets
Ball/band/kettlebell/weight/bodyweight exercises
- Hip internal/external rotations x 15 each side x 3 sets
- Toe wiggles x 15 front raise with band/cable/dumbbell x 3 sets
- Air squats x 15 reps x 3 sets
- Ball Squats x 15 x 3 sets
- Lunches x 15 x 3 sets
- Calf stretches- 15 reps x 3 sets per leg
- Glute bridge with band/cable/dumbbell 15 reps x 3 sets
- 15 reps x 3 sets with barbell or dumbbell Romanian deadlift with band/dumbbell/cable
- 15 reps x 3 sets single-leg kettlebell deadlift
- Side step-ups onto bench 15 reps x 3 sets
- Butt squeezes 15 bum squeezes
- 15 calf stretches
Stomach exercises
I always work my stomach on leg days, it makes me feel complete But you can work your stomach any day as long as you work it.
- 15 Ab mat sit-ups – reps per alt leg to the elbow x 6 sets
- 15 crunches x 6 sets
- 15 bicycle crunch x 6 sets
- 15 cobra pose 60 seconds x 3
Plank 30 seconds x 5 sets
Ab mat sit-ups crunches, bicycle crunch, twist crunches should all be done for a period of 60 seconds each and for 6 times. The cobra pose should be done 3 times.
Always warm down by stretching out your leg and bum muscles after exercise.
This is a perfect routine for your legs and bums that will deliver the best result in just 7 days. You will have to work out at least 5 times per week on a rolling rota, resting one day between each session following this program. If you are used to training, you can train every day for 7 days then have 2 days off.
Just follow this program and you are going to see results very fast!
Enjoy!
See also: The benefits of taking the right dietary supplements
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