“So many of you asked for more #legsworkouts so I’ve put together some of my favorite exercises (most that you can do at home) to help strengthen and shape those #legs and #glutes. Make sure to follow the workout instructions and give it your all! Let’s Get It Team!”

Looking for a 15 minute workout focused on your glutes? Ruba Ali has you covered. Follow along with her and feel the burn and the growth in your legs and glutes!

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A breakdown of the workout:

You don’t need to do all the exercises in the workout if it is too much for you, but feel free to add even one or two of them into your workouts

 

1. V- ups (3 sets of 10)

2. V-up and bent leg V – up (3 sets of 10) This is harder than just the V-up so feel free to reduce the reps if you need to.

3. Hollow body hold super set:
-Hollow body hold with hands by your side in front of you
-Hollow body hold with hands above you
-Hollow body hold with hands by your side in front of you with small flutter kicks
-Hollow body hold with hands above you with small flutter kicks
(Hold each hold for at least 10 seconds) KEEP THE (LOWER) BACK FLAT AND NOT ARCHED!

4. V-up variation, straddle V-up and bent leg V-up (3 sets of 10 reps)

5. Side raises (3 sets of 15 reps)

6. Plank and side plank (hold each for +- 30 seconds and increase from there)

7. Alternating side twists (3 sets of 20.. 20 on each side)

8. Not sure what they’re called, but they’re great to help with leg raises, L sits etc. (3 sets of 15 of each variation).

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Austin Dunham is a Bodyweight fitness enthusiast. A Youtuber of Calisthenics/Street Workout and provides many great tutorials and routines from his experiences. If you are stuck in doors and have a pull up bar, here’s a great follow along pull up bar back workout that you can do at home!

 

 

 

 

 

 

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There are luckily some workouts that will aid in the process of shedding that fat, as well as being able to improve your overall health at the same time. We’ll touch on four intense workout routines that will boost your health and energy while increasing fat loss in the process.

HIIT (High Intensity Interval Training) Cardio

High-intensity interval training consists of exercises focused around a steady pacing, and then suddenly switching to a higher intensity for a short period of time. This could be implemented with running, biking, swimming, or weightlifting.

According to research of ourfitness.life HIIT workouts have been proven to be the most effective method to increase fat loss in the gym. HIIT workouts improve insulin sensitivity, which results in increased fat loss over time. Low-intensity cardio, however, doesn’t see the same benefit, solely acting to burn calories at a lower metabolic rate.

In addition to improving insulin sensitivity, HIIT exercise also boosts your metabolic rate well after your workout has ended. Similarly seen with weight training, burning extra calories after your workout is over is a benefit you won’t see with normal steady-state cardio. Here is an example of a HIIT workout that you can implement for increased fat loss:

HIIT Treadmill Workout:

• Round 1: 90 seconds of a brisk walk/jog
• Round 2: 30-60 seconds of a sprint
• Round 3: 90 seconds of recovery with a brisk walk
• Round 4: 30-60 seconds of a sprint

*Continue repeating the rounds for a total of 15-20 minutes.

This workout can be adjusted to any form of cardio, with intermittent sprints in between slower-paced rounds. Some great replacements would be indoor or outdoor cycling, swimming, or rowing. Not only will HIIT cardio help to burn extra fat post-workout, but you will also be in and out of the gym in a fraction of the time.

PPL (Push, Pull, Legs) Circuit Training

Breaking up workouts into specific body parts is a normal part of the fitness and bodybuilding workout regimen. The most common of which is the Push/Pull/Legs split. This means focusing on pushing movements one day, pulling movements the next day, and then leg exercises on the final day. Examples of each of the movements include:

Pushing Movements

• Bench Press
• Flat/Incline Dumbbell Press
• Tricep Extensions
• Dumbbell Shoulder Press
• Skull Crushers
• Pushups

Pulling Movements

• Lat Machine Pulldowns
• Bent Over Rows
• Bicep Dumbbell Curls
• Bicep Hammer Curls
• Pullups

Leg Movements

• Leg Press
• Squats
• Hamstring Curls
• Leg Extensions
• Lunges

While normal weight lifting can act to boost your metabolism post-workout (similarly to HIIT above), it doesn’t have the same cardiovascular aspect necessary to really kick your fat loss into high gear. Implementing circuit training into your weightlifting can increase your overall heart rate, burning more calories and speeding up the fat loss beyond what is possible with a normal weight training session. Selecting four or five main exercises, rapidly switch from one to another without rest. Optimally you should perform the exercises at about 70-80% of your normal strength limit.

Here is an example of a ‘Push’ circuit training session:

• Dumbbell Press: 10-12 repetitions
• Tricep Rope Pushdowns: 10-12 repetitions
• Dumbbell Flys: 10-12 repetitions
• Overhead Dumbbell Press: 10-12 repetitions
• Pushups: 15-20 repetitions

*Rest and repeat this circuit 3-5 times

You can implement the same strategy with both pull and leg days, and then take your scheduled rest day and repeat. Try to avoid implementing this workout during busy hours at the gym, as you will need access to a number of pieces of equipment simultaneously.

Full Body Circuit Training

Similar to the circuit training method mentioned above, this workout strays slightly and includes a selection of exercises encompassing the entire body. These are a great option if you have limited time during the week, letting you attack your entire body in one fell swoop. An example would be:

• Bench Press: 10-12 repetitions
• Squats: 10-12 repetitions
• Overhead Dumbell Press: 10-12 repetitions
• Bicep Dumbbell Curls: 10-12 repetitions
• Dead Lifts: 10-12 repetitions
• Dumbbell Rows: 10-12 repetitions

If you are someone who prefers to workout from home, you can also implement bodyweight exercises to the same effect. An example of this would be:

• Pushups: 15-20 repetitions
• Lunges: 15-20 repetitions
• Crunches: 15-20 repetitions
• Closed Grip Pullups: 15-20 repetitions
• Wide Grip Pullups: 15-20 repetitions

Again you will be repeating either of these circuits 3-5 times, with little to no rest in between exercises.

HIIT Weight Training

A combination of the strength-building benefits of heavy weight training and the cardiovascular benefits of HIIT, these workouts can build and preserve muscle while simultaneously burning fat. Because of the combined benefits of muscle gain and fat loss, HIIT weight training proves to be one of the best workouts for body recomposition.

These workouts mainly focus on one or two muscle groups, switching between lighter and heavier weights for varied repetitions. An example of this would be:

Chest and Triceps

• Dumbbell Press: 12-15 repetitions at 40% of your max weight, followed by 6-8 repetitions at 60% of your max, followed by 12-15 repetitions at 40%
• Dumbbell Flys: 12-15 repetitions at 40%, 6-8 repetitions at 60%, 12-15 repetitions at 40%
• Skull Crushers: 15-20 repetitions at 40%, 12-15 repetitions at 60% , 15-20 repetitions at 40%
• Rope Pushdowns: 12-15 repetitions at 40%, 6-8 repetitions at 60% , 12-15 repetitions at 40%

*Repeat each exercise 2-4 times, with sufficient rest between sets.

This workout can be adjusted for each body part, or in conjunction with a whole-body routine. To achieve maximal fat burning during your gym routine, the main goal should be to increase your overall tempo. As mentioned above, weight training and HIIT exercises will also see increased metabolic effects after your workout, so these will be the most effective routines.

Whether it is bodyweight exercises, dumbbell routines, full-body workouts, or isolated movements, maintaining high intensity with your workout will be your best bet in burning excess fat and maintaining muscle mass.

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One move that’s effective and simple is a squat. Using just your own body weight, you can get a total body workout that tones your muscles and keeps your heart pumping.

Squatting is great because it works multiple muscles at once, but also because it can be adjusted to fit your level of fitness. Depending on your strength and fitness goals, you can find a squat variation that works for you.

What are the different types of squats?

The most basic version of a squat is the simple bodyweight squat. This involves using only your bodyweight to complete the squatting motion. Those who are unfamiliar with squatting should definitely start with bodyweight squats to ensure they are keeping the proper form.

If you’re a little more advanced and have some gym equipment in your home, then goblet squats might be best for you. Goblet squats involve holding a dumbbell or kettlebell close to your chest as you squat in a wide stance.

Dumbbell squats are similar, but they involve placing a dumbbell on each shoulder as you squat. As with any squat, it’s important to keep your form to reduce injury. Make sure you keep your back straight and squat down without leaning too far forward.

If you have a bench or high step, then you might consider Bulgarian split squats. You can choose to do these with or without weights, but the basic movement involves placing one foot on the bench behind you and lowering your hips. Start by completing a few reps on one leg, then switch and do the same number of reps on the other leg.

What other equipment could I use?

Besides dumbbells, kettlebells, and a weight bench, you could also consider using a squat rack. Squat racks help you safely load weight onto the bar and place it in the proper position on your shoulders.

You’d typically find a squat rack at a gym, but there are some affordable options available that you could purchase for your home. If you’re serious about squatting, then check out this guide to finding the cheapest squat racks.

How can I make sure I’m squatting correctly?

As with any exercise, it’s important to make sure you have the proper form when you’re squatting. The key is to start with light weights or no weights at all to get the basic form down. Once you have nailed the motion, then you can start to adjust and try different variations.

When you’re squatting, it’s important to keep your back straight and knees protected by placing your feet in the correct position. For more info on how to squat, check out these tips.

We know it can be tough to stay home for long periods of time, but it’s important to stay active. Even if you can’t get to the gym, you can still stay on track with your fitness goals by completing easy at-home exercises such as squats.

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On this yet again 95th snowy day I’m looking back at this mini workout about a week ago in the 1pm sun in Costa Rica while @dallas_supaleague was having a siesta. ⁣ ⁣ I was more shocked about the tropical heat and how easily I was sweating from squats…⁣ ⁣ Loved the sound of birds and the wind; little did I know he was going to propose that same night ⁣ .⁣ .⁣ .⁣ #victorifit #realhotyoga #tropicalheat #outdoorworkout #costaricasun #volcanicspa #hotsprings #theproposal #volcanicproposal #bodyweightsquats #montreal#canada #longueuil#naturopath #bodyweightmoves#fitnesscoach#justbeyourselfandeverythingwillfallintoplace

A post shared by VictoriFit (@victorifit) on Feb 10, 2020 at 5:24am PST

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'but BRO.. DO YOU EVEN TRAIN LEGS?!' ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Noones ever going to call me QUADZILLA with a pair of tree trunk legs strapped to my torso ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ There was a time when I was pushing my squat numbers . These days I focus on where my legs can take me. Carrying me UP & DOWN Mountains ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cossack Squats, Harop Curls, Pistols are my go-to for my drumsticks. Focusing more on strength through range and power to weight ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ What's your favourite to way to train your wheels let me know below ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ @schoolofcalisthenics / @mkumiegav

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• Meghan Holmes
• John Fornander on Unsplash

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Simply just follow along, 30s for each exercise. Who would have thought you could do an ab workout and a HIIT session with someone like Jason Derulo!

Remember to also focus on working on your core as opposed to just following ab specific workouts to help enforce strength throughout your body that will help you in multiple exercises and scenarios.

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I haven’t done an ab session like this in a while. I’ve become accustomed to doing weighted ab exercises so this killed me!!! U gotta keep switching it up for results. @pamela_rf is the GOAT for killing my abs in only 8 minutes. You gotta try this. Everybody has 8 mins

A post shared by Jason Derulo (@jasonderulo) on Jan 21, 2020 at 9:20am PST

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I won’t never sell my soul and I could back that

A post shared by Jason Derulo (@jasonderulo) on Jan 18, 2020 at 7:38am PST

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Name this movie

A post shared by Jason Derulo (@jasonderulo) on Jan 5, 2020 at 6:19am PST

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@michelle_lewin

A post shared by Jason Derulo (@jasonderulo) on Jan 14, 2020 at 3:09pm PST

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Is this better?

A post shared by Jason Derulo (@jasonderulo) on Dec 6, 2019 at 8:15am PST

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Samery Moras has a 4th Dan Black Belt in Taekwondo and shares many great tutorials and workout videos on her social media including many Taekwondo kicking workouts. Here are 2 of her workouts, with one focusing on achieving higher kicks.

10-MIN TAEKWONDO KICKING WORKOUT

10-MIN WORKOUT FOR HIGHER KICKS 

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Cool, so I’m gonna go ahead and take a risk with this YouTube thing. If you’ve been following me on there, you’ve seen I’ve 2 channels (actually 3, but one is taekwondo en español).⁣ ⁣ I’m keeping my Samery Moras Taekwondo channel all martial arts-based. So if you’re looking for Martial Arts tutorials, training drills, tips, etc- that’s where you’ll want to go. ⁣ ⁣ Now for my vlog channel… (this is the risky part). It’s been kind of a random place for videos to go to. After retiring from competition earlier this year, I felt kinda lost for what to post since I’m no longer competing/traveling/training and that’s what all my vlogs were about. Now, my life is filled with a lot more activities outside the Taekwondo world. So it’s time for my vlog channel to grow with me. ⁣ ⁣ I’m gonna keep vlogging, but focusing more on my new path- Grad School Life , Entrepreneurship/Building My Business, and general Fitness/Wellness as part of my millennial lifestyle ⁣ ⁣ The scary part is it’s new types of videos pretty unrelated to the TKD world I’m so familiar with. I’ve been hesitant cause I know the amount of views will likely decrease during the transition, but I also couldn’t be more confident with my decision. Why? Hopefully I’ll get to that in my next post cause this one is already insanely long. Anyway- here’s to taking a leap & hoping for the best!

A post shared by Samery Moras (@samerymorastkd) on Aug 27, 2019 at 3:37pm PDT

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Grad School Day 1 & whyyy is my face so weird in pictures ⁣⁣⁣⁣ Weekend Thoughts:⁣⁣⁣⁣ – Business clothes are not meant for kicking ⁣⁣⁣ – Bike rides & ukuleles fix everything ⁣ – I’m gonna have to learn to embrace the end of summer & coming of fall soon ⁣⁣⁣⁣ – I rarely know what’s going on with celebrities, but I’m bothered at Miley’s response about ending with Liam⁣⁣ – Randomly picking a movie on Netflix means accepting it may end up terrifying to watch alone late at night ⁣ ⁣ Photo by Peter Pan

A post shared by Samery Moras (@samerymorastkd) on Aug 12, 2019 at 7:40am PDT

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I HIT 50K SUBS ON YOUTUBE!! Thank you to everyone who’s subscribed & who watches my videos! ⁣ I decided to do a 50 Kicks for 50K video on my Taekwondo channel ⁣I definitely started running out of ideas ⁣⁣ Lmk if you thought of a kick I didn’t do!

A post shared by Samery Moras (@samerymorastkd) on Jul 21, 2019 at 4:01pm PDT

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Everyone’s kicking caps off bottles on Instagram, and I’m just over here kicking bad habits out of people’s lives. #bottlecapchallenge #Taekwondo

A post shared by Samery Moras (@samerymorastkd) on Jul 4, 2019 at 8:41am PDT

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• Jason Briscoe on Unsplash

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Former Bikini Olympia, Nathalia Melo takes a torch to her glute training at destination Dallas with a 45 minute glute workout filled with varying rep ranges, tempos, exercises and time under tension schemes. Learn from her how you can incorporate resistance bands into your leg and glute workouts to really maximize the muscle tension!

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Life isn't necessarily about being THE best… but, it certainly is about being YOUR best! . The other day I heard an old Chinese proverb that really spoke to me: "The best time to plant a tree is twenty years ago. The second best time is now." . What are you doing NOW to start creating your best self? . Why do most people keep on telling themselves they will start tomorrow/next Monday/next month/next year??? . Imagine how far forward you would be had you started 6 weeks ago or 6 months ago… but, the truth is that you cannot change the past… but, you DO have the power to change the future. . I received the message below from one of the beautiful ladies who started being coached by me in the 4 Weeks to Fit Challenge, and then she went on to join the Mother Strong League… . Her name is Timea, and Timea one day decided it was time for change… and the day was not tomorrow… it was NOW! Here is what she had to say: . _"What have I learnt since I joined the 4W2Fit challenge and MSL? . This was the best decision in my life. I have wasted so many years in the gym doing workouts that have led me nowhere, have tried so many silly diets which made me feel tired, exhausted and never reached the results I wanted. . When I thought that this is it, this is my life and I have to just accept it, one lady on instagram was keep popping up with this challenge.( it is you Nathalia Melo-Wilson) . And I thought, what do I loose if I try? Is she the same as all the other gym/fitness/just want to make money kind of lady or she is genuine? Oh boy, after 1 week into the challenge, I felt that this is some real shit. But was still in doubt. Will see, I said. After 4 weeks I saw some huge changes and I have felt great again, joined the Mother Strong League and never looked back!" . So, start creating your new tomorrow NOW with the 4 Weeks to Fit Challenge! . Only a few days left to join! . To join go to: Www.nathaliamelofit.com/challenge (Link on bio)

A post shared by Fit Moms and Moms to be (@nathaliamelofit) on Aug 18, 2019 at 1:32pm PDT

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The fitness industry can be a bit challenging to stay in specially as a woman at childbearing age… . However, I also think that it is our responsibility as women to push through some social beliefs that once a woman gets married or has kids that she is "done", that her body is "done", or that her career is "done". . I have been told by a business partner that a project had failed because I got married and had kids, even tho I had fulfilled all my contractual responsibilities…. . . _….I have been let go of sponsorships deals because I refused to follow the "soft core porn" trend said company was in. . I have even questioned myself if I was "good enough" to offer my guidance to other moms and women who too were struggling to define their roles as wives, mothers and women. . Throughout this journey I have learned that you are never too smart that you can't learn, nor to stupid that you can't teach. . Now, imagine how much you have been leaving on the table for not believing in yourself, for not believing that you CAN make a difference, for not believing that you can get out of the rut you have been in because society tells you that once you're a wife/mom "you're done"? . This self discovering experience is the most amazing thing to witness the over 700 women who have done the 4 Weeks to Fit Challenge go through! . They grow, they learn, they believe, and they create the tomorrow they have always dreamed of…. because they finally see that the sky is really the limit. . The early Bird pricing of the next challenge ends in 2 short days… now is your chance to start creating your new tomorrow! I will see you there. . To join go to: https://nathaliamelofit.com/4-weeks-2-fit-challenge (Link on bio)

A post shared by Fit Moms and Moms to be (@nathaliamelofit) on Aug 9, 2019 at 6:03am PDT

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Full Body Barbell ONLY workout . We all know how much I love workouts that dont require a whole lot of moving around the gym….as it means I get more time actually training and not fighting over machines. . So,here is a little circuit u can do using ONLY a barbell and a Landmine attachment or a wall corner. . VIDEO 1- Squat pump (5 Pumps +1 Full Squat) . VIDEO 2- Single Arm Press (Pro tip- Keep your core tight and avoid bouncing on your legs) . VIDEO 3- Landmine Single Leg RDL (Pro Tip- keep the leg opposite from the side you are holding the bar on the floor) . VIDEO 4- Landmine Rows . VIDEO 5- Landmine Squat to Press . VIDEO 6- Landmine Woodchop (Pro Tip- Dont be like me and start with just the bar! I think this was a bit too heavy for me and the form was a bit towards the end.) . Do you want to have access to more amazing workouts create by me, get results and win $2000 in prizes and cash? . Well… then, come join the next 4 Weeks to Fit Challenge! Early bird pricing is ending soon, so you better hurry . To join go to- https://nathaliamelofit.com/4-weeks-2-fit-challenge/ (Link on bio) . DM if u have any questions . Outfit by @officialbetterbodies Fueled by @Dymatize

A post shared by Fit Moms and Moms to be (@nathaliamelofit) on Jul 31, 2019 at 10:53am PDT

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An awesome Booty mini circuit you can do this 4th of July before heading off to the festivities! . Video 1- Single Leg Banded Hip Thrust (Tip- Keep the band below the knee on the non working leg) . Video 2- Sumo Deadlift (Tip- If training from home, you can use a dumbbell instead) . Video 3- In and Out Banded Jumps (Tip- Go as low as possible on the squat and push your knees out) . I did 4 rounds of 10-15 Reps of each exercise. . This is the type of workout u can expect to find in the 4 Weeks to Fit Challenge. (Low impact modifications offered for postpartum moms as well as moms with Diastasis Diastasis recti and pelvic floor issues) . ONLY 2 DAYS LEFT TO JOIN THE 4 WEEKS TO FIT CHALLENGE!! . TO JOIN GO TO: https://nathaliamelofit.com/4-weeks-2-fit-challenge/ (Link on bio) . Bands and outfit by @officialbetterbodies Workout fueled by @dymatize

A post shared by Fit Moms and Moms to be (@nathaliamelofit) on Jul 4, 2019 at 6:22am PDT

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Hanna Öberg shares a great video showing (and correcting) some of the most common training mistakes people seem to make when training their abdominals. She highlights a lot of great points and ways to improve your ab training and get the most out of it.

Gymshark Athlete, Hanna Oeberg Motivation

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A post shared by HANNA ÖBERG GYM & FITNESS (@hannaoeberg)

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1, 2 or 3? Currently on my way to the cinema to see the lion king!!! MEANWHILE, I got you with an INSANE FIRE LUSH full bod DB circuit going live on my YouTube channel in just a seccc!! DO NOT MISS OUT, wow you’ll see me struggle

A post shared by HANNA ÖBERG (@hannaoeberg) on Jul 17, 2019 at 10:57am PDT

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A look into Lauralie Chapados’ training on her road to the Arnold Classic 2019. She shows a glutes workout with Charles Glass at the Mecca! If you are looking for creative glute exercises and a workout to really target and focus on growing your glutes, give this a watch!

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Throwback my self! Definitely the tiniest and more conditionned I have ever been! Looking back now, even though it is not a look that suit me. I am proud of it! I gave sweat, blood tears and hunger, into this prep. Showed me how dedicated and how strong my mental game can be once I have a goal in mind. I will always give my pourcent best self everyday when it comes to working on my dream. I put my blinders on and it's war time. That is how it should be. All in or nothing. Be a #GoalDigger all day everyday. Happy humpday Dreams don't work unless you do… • • • #darkhorse #bethedarkhorse #roadtoolympia #redemption #ifbbbikinipro #bikinipro #arnold2019 #asf2019

A post shared by Lauralie Chapados #dark (@lauraliechap_ifbbpro) on Apr 24, 2019 at 10:03am PDT

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Ask me my favorite supplement all year round? FLEXX BCAA. Favorite flavor is Pineapple-Mango . Keeps me hydrated throughout the day and take a second scoop during my workout. Try it for yourself @gatsupplements @bevsgym • @luminarefilms @steviedclassic @darianmarie_bridal_mua • • • #GAT #teamGAT #competeharder #ifbbbikinipro #darkhorse #flexxbcaa #bethedarkhorse #btDH

A post shared by Lauralie Chapados #dark (@lauraliechap_ifbbpro) on Apr 23, 2019 at 2:05pm PDT

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Humpday workout BACK WORKOUT (still on the backside even though is not ). Here is one of my favorite exercise for back right now, since I wont do much – alot more to add density then widen – more focused on doing unilateral and all kind of close gripped rows. Usually would add chest, arm or abs exercises at the end to make it a complete workout. SWIPE to watch one full set !! As I always say, don’t count the reps, feel the reps.. and make them count! What are you training today? team Upperbody or Lowerbody? #darkhorse #bethedarkhorse #mindmuscleconnection #ifbbpro #ifbbproleague

A post shared by Lauralie Chapados #dark (@lauraliechap_ifbbpro) on Apr 3, 2019 at 1:31pm PDT

 

 

 

 

 

 

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A post shared by Lauralie Chapados #dark (@lauraliechap_ifbbpro) on Apr 10, 2019 at 9:56am PDT

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