Name: Louise du preez
Age: 26
Height: 1.55 m
Competition weight: 49 kg

Back

Favourite exercises to target the back for width?

Lat pull downs or wide pull ups.

Favourite exercises to target the back for thickness and muscle?

Rows or different grip pull downs.

Favourite back exercise?

Rope lat pulldowns.

What are your top tips when training your back?

Use very good posture and form.

What does a typical back workout look like for you?

To be honest I don’t do a lot of upper body training but if I do it would be deadlifts, lat pull downs, rows and bend over rows.

Abs

What are some of your favourite ab exercises?

• Sit ups
• Ab roll out on wheel
• V-ups
• Leg lifts
• Toe touches
• Hanging leg raises
• Ab ball pikes

How often do you train your abs?

I train abs 2-3 times a week and I alternate between weighted and not weighted.

Do you spend a lot of time on them to get them to look as ripped as they do?

No, abs are my strong point and I guess I have abs the moment my body fat drops.

What does a typical ab workout look like for you?

I don’t always do the same. I would do 4 different ab exercises and do 15-20 reps of each and 4 sets, all supersets.

Photography credits:

• Sean Levitt
• SKJ Photography

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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.