Mireille's Journey To Health

REAL, FRUGAL, HEALTHY, and FUN!!!

Strong Legs & Buns

bootyMy legs and backside have come so far since I really started working out just a few years ago.  I had a flat as a pancake bum, yet it was all flab and full of cellulite.  I remember when I was working with one of my trainers early on.  He said, and I quote, “You have no calves.”  It was a real put down since I was working with him to build muscle.  It was true, though.  Looking at my calves, you couldn’t even tell when I was flexing them.  I had small legs, but I had no muscle and no shape.  I’ve come to love working my legs and booty because I know how they used to be, and I can see just how far they’ve come.  It’s amazing, really.  The workout I’m about to share with you is one that I do on a weekly basis, and I really love it.

Put on your running shoes, grab some heavy dumbbells, weight vest, resistance bands (the circle/giant rubber band kind), an exercise ball, and some ankle weights.  Let’s get to work!

Deadlifts: Using your heavy dumbbells, knock out 3 sets of 15 deadlifts moving slow and controlled.  Use a support belt for your lower back if you have one.

Squats: Holding your heavy dumbbells at your sides, do 3 sets of 12 squats.

Bridges/Floor Pelvic Thrusts: Laying on your back, with your knees bent, so you’re knees are up and your feet are planted, lay a weight over your pelvis(above or below if that’s more comfortable).  Raise your bum and pelvis up as high as you can, using your hands to steady the weight, shoulders resting on the ground, hold for a second, and then lower.  Perform 3 sets of 15.

Calve raises – toes forward:  Wearing your weight vest (or holding dumbbells) standing on an edge, with your toes forward (I stand on my kids’ balance beam, but stairs work great, too), let your heels hang off.  Raise up onto your toes as high as you can and then lower down so your heels sink just lower than the surface you are standing on.  Knock out 3 sets of 15.

Calve raises – toes inward:  Wearing your weight vest (or holding dumbbells) standing on an edge, with your toes pointing inward, toward each other (I stand on my kids’ balance beam, but stairs work great, too), let your heels hang off.  Raise up onto your toes as high as you can and then lower down so your heels sink just lower than the surface you are standing on.  Knock out 3 sets of 15.

Calve raises – toes outward:  Wearing your weight vest (or holding dumbbells) standing on an edge, with your toes pointing outward, away from each other (I stand on my kids’ balance beam, but stairs work great, too), let your heels hang off.  Raise up onto your toes as high as you can and then lower down so your heels sink just lower than the surface you are standing on.  Knock out 3 sets of 15.

Hip abduction:  Laying on your back, with a resistance tube, or 2, or 3 around your legs (use 3 around my thighs, just above my knee – any lower and it hurts my knees), put your legs straight up in the air.  Keeping your knees straight, spread your legs open as if you were moving them to a straddle position (or like a V).  Slowly move your legs back together. That’s one rep.  Do 3 sets of 15.

Bird dogs: Put on your ankle weights if you have them.  Starting on all fours, raise your right arm straight out in front of you, while raising your left leg straight out behind you.  Slowly return to starting position.  Now, repeat using your left arm and your right leg.  That’s one rep.  Do 3 sets of 15.

Donkey kicks: Stay on all fours, keep the ankle weights on.  This time, both your hands stay on the ground.  Lift your right leg parallel to the floor and bend your knee, so your foot is up toward the ceiling. Squeeze your bum to lift your thigh a little higher.  Aim to raise it about 45 degrees, keeping your knee bent and unmoved.  Return to starting position.  Do 3 sets of 15 per leg.

Alright!  You are done!  Be sure to put all of your equipment away.  You’d be amazed what an impact a clean workout space has on your motivation level to workout.  Keep it tidy and ready to go and you’ll find yourself using it more often.

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