If you do not have access to a gym or some training equipment, don’t use that as an excuse to not workout your legs. This is a great workout for the ladies to really target the upper legs with a big emphasis on the glutes (booty / butt / ass, hamstrings) area.
It will help give you that firm and rounded behind. All the exercises are bodyweight exercises, thus you need very little equipment and can do this workout pretty much anywhere.
A few of the exercises are explosive exercises which keep your heart rate up to ensure the intensity remains high.
Download a printable training log of the High Intensity Female Body Weight Leg Workout, here:
- Editable Word Document: Female Body weight Leg Workout Focus GLutes And Hamstrings
- Pdf Document: Female Body weight Leg Workout Focus GLutes And Hamstrings
Warm Up:
- 5 minutes skipping/running to warm up.
Exercise 1:
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Jump squats
Sets: 4
Reps: 12, 12, 10, 10
Exercise 2:
Sets: 4
Reps: 10, 8, 8, 6 (Each leg)
Exercise 3:
Sets: 4
Reps: 15, 12, 10, 10 Increasing weight each set
Exercise 4:
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Sprints
Sets: 3
Sprint for about 50 – 100 metres at a time. Rest for one minute between sets.
Exercise 5: Triset Circuit
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Bridge with 2 second hold and squeeze at the top
Superset with
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Reverse Lying Leg Raise. Alternate Exercise (if you don’t have a bench): Plank Leg-Lifts
Superset with
Sets: 3
Reps: 10, 10, 10 Increasing weight each set
Cool Down:
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20 minutes stretching and meditation
