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:

• Jump squats

Sets: 4
Reps: 12, 12, 10, 10

Exercise 2:

• Jump lunges

Sets: 4
Reps: 10, 8, 8, 6 (Each leg)

Exercise 3:

• Walking lunges with kickback

Sets: 4
Reps: 15, 12, 10, 10 Increasing weight each set

Exercise 4:

• Sprints

Sets: 3
Sprint for about 50 – 100 metres at a time. Rest for one minute between sets.

Exercise 5: Triset Circuit

• Bridge with 2 second hold and squeeze at the top

Superset with

• Reverse Lying Leg Raise. Alternate Exercise (if you don’t have a bench):  Plank Leg-Lifts

Superset with

• Donkey Kickbacks

Sets: 3
Reps: 10, 10, 10 Increasing weight each set

Cool Down:

• 20 minutes stretching and meditation

Related Images:

The post Build Stronger And Firmer Buns And Thighs | High Intensity Female Body Weight Leg Workout appeared first on FitNish.com.