4 Best Leg Workouts [Beach Booty]
Summer is coming, and so are those board shorts and bikinis. Time to get ready for beach time. With these four bun-burning workouts!
Standing Straight Leg Kickback/ “Slicks”
Stand against a straight wall, facing the wall. While bracing yourself extend your leg backwards, engaging the lower back, hips, and glutes. Keep focus on a straight leg and a controlled squeeze throughout movement, this is NOT a swinging motion! Use ankle weights or resistance bands for increased difficulty.
Repetition Guide
Strength: 3-5 Reps X 4 Sets (Heavy Weights)
Size: 12 Reps X 5 Sets (Medium Weights)
Tone: 20 Reps X 3 Sets (Light Weights
2. Donkey Kicks
Begin this exercise on all fours with lower back and core engaged. Without leaning to one side or the other, lift leg backwards towards the ceiling with a bent knee and quick thrust. Engage the glutes and hamstrings as you fire your leg upwards from the original position.
Repetition Guide
Strength: 3-5 Reps X 4 Sets (Heavy Weights)
Size: 12 Reps X 5 Sets (Medium Weights)
Tone: 20 Reps X 3 Sets (Light Weights
3. Sumo Squat
Similar to a deadlift but with a wider stance and straighter back. We will use a barbell and grab the bar between our stance. Squat butt low into sumo like stance and thrust upwards, engaging glutes and hamstrings as well as quads. Pay close attention to lower back and keeping it straight.
Repetition Guide
Strength: 3-5 Reps X 4 Sets (Heavy Weights)
Size: 12 Reps X 5 Sets (Medium Weights)
Tone: 20 Reps X 3 Sets (Light Weights)
4. Goblet Squat
With feet together, hold a dumbbell at chest height. Bend to a low squat position focusing on keeping your core engaged and your legs in contact with one another. Fire quads to return to a standing position. Add an overhead press to the end of this as you explode upward to increase difficulty and caloric burn.
Repetition Guide
Strength: 3-5 Reps X 4 Sets (Heavy Weights)
Size: 12 Reps X 5 Sets (Medium Weights)
Tone: 20 Reps X 3 Sets (Light Weights
I recommend doing these workouts 3 days a week. Make sure you give your muscles time to recover, but don’t be afraid to push yourself. You’re well on your way to that beach body you’ve been hoping for!
