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#GirlsWhoLift Workout: Tuesday Leg/Booty Day

by Mallory

Welcome back to the #GirlsWhoLift workout! I hope you enjoyed Day 1. How do your muscles feel today?! Sore? Well just wait until tomorrow, because today is Leg/Booty Day! Welcome to Day 2.

#GirlsWhoLift Workout Day 2

Who doesn’t want a better looking butt? I don’t know a single woman who, if you offered her a way to lift, firm, and round-out their booty, would say “no, thank you.” We want the booty! And what complements a nice butt better than some nice quads and sexy defined hamstrings?! Nothing. The answer is nothing.

squatrack

Say hi to the squat rack. You’re going to become well acquainted.

Here’s the outline for Tuesday’s workout!

#GirlsWhoLift Tuesday Workout

– Weighted squats – 4 sets of 8
– Leg press – 4 sets of 8
– Alternating lunges – 3 sets of 10 (5 on each side per set, right leg forward then right leg side then right leg back is considered one rep)
– Single lying leg press – 3 sets of 12 (12 on each side)
– Cable glute kickbacks – 3 sets of 12 (12 on each side)
– Hamstring curls – 3 sets of 12
– Standing calves machine – 3 sets of 12

And here’s the workout with some photos and links to help you learn how to do the exercises.

– Weighted squats (yes, the heavy kind, with the barbell & plates) – 4 sets of 8

squat

– Leg press – 4 sets of 8

legpress

– Alternating lunges – 3 sets of 10 (aka 5 on each side per set).
You can use dumbbells or a barbell for weight. One rep is as follows – right leg forward, right leg side, then right leg back. Then switch to left leg forward, left leg side, left leg back – there’s your second rep. Keep alternating until you reach 10!

– Single lying leg press – 3 sets of 10 (10 on each side)
Best to refer to this Heidi Somers youtube video – this exercise is shown at 6:03. She is doing it in a sitting position but I personally prefer lying – both work!

Cable glute kickbacks – 3 sets of 12

cable-glute-kickbacks

Hamstring curls – 3 sets of 12

hamstring-curls

Standing calves machine – 3 sets of 12

standing-calves

Use the same principle I posted in yesterday’s post as far as how much weight to use.

If you complete this day correctly…well…let me just say getting on and off the toilet is going to become your least favorite activity. Hey, no one said it’d be easy! I highly advise searching “leg day memes” on Google Image Search. You’ll understand soon.

See you tomorrow for deltoid day aka shoulder day!

If you missed it, here was the #GirlsWhoLift Day 1 workout.

And when you’re ready, move on over to Day 3!

Add this 5-day workout to your weekly schedule, and you’ll be seeing results in no time!

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[…] And if you’re ready, head on to Day 2! […]

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