Hips flex

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Hips flex
My Zest Fitness Workout
Butt, Hips & Thighs: Workout 1
James Murphy
For each exercise, perform 3 sets of 12 repetitions, resting 60
seconds between sets.
Use a challenging weight that allows you to complete all reps. If
the weight is too easy, slightly increase it. If its too hard, slightly
decrease it.
Notes
1 - Begin on all fours with
Sets Rep Weight
knees and hands on the floor.
1
2 - Kick one leg back and up
with a 90 degree angle at the
2
knee, pushing your foot
3
towards the ceiling.
• Lower it back down, bringing
4
the knee towards your chest
again and repeat.
5
• Complete all reps on one
side before switching to the
6
other side.
Notes
1 - Stand to the side of a cable Sets Rep Weight
system with the cable
1
attached to the ankle of your
outer leg.
2
2 - Draw this leg out and away
3
from your body.
• Keep both legs straight and
4
maintain your balance by
holding onto the system if
5
necessary.
• Complete all reps on one
6
side before switching to the
other side.
Equipment Sub: Tubing
1 - Stand upright holding
Sets Rep Weight
dumbbells by your sides with
1
arms straight.
2 - Take a step forward,
2
dropping your back knee
3
down and leaning your torso
slightly forward with your
4
weight on your front leg.
3 - Push off your front foot to
5
return to the start position.
• Complete all reps on one
6
side before switching to the
other side.
Calf
Raise
Equipment
Sub:
Plates
Notes
• Stand upright with one foot Sets Rep Weight
on a step or edge of a bench
1
with a dumbbell in one hand,
holding on with the other hand 2
for balance.
1 - Drop your heel down as far 3
as you can.
2 - Raise your heel, coming up 4
onto your toes as high as you
5
can.
• Complete all reps on one
6
side before switching to the
other side.
Equipment Sub: Plate,
Kettlebell
Legs
Notes
1 - Stand facing a cable
Sets Rep Weight
system with the cable
1
attached to the ankle of one
leg.
2
2 - Draw this leg straight back,
3
moving from the hip.
• Keep both legs straight and
4
maintain your balance by
holding onto the system if
5
necessary.
• Complete all reps on one
6
side before switching to the
other side.
Equipment Sub: Tubing
Notes
Notes
Legs
1 - Stand upright with one foot Sets Rep Weight
on a bench holding dumbbells
1
at your sides.
2 - Step up onto the bench by 2
pushing down on your front
3
foot and raise your other leg
up with a 90 degree angle at
4
the knee.
• Step down off the bench
5
onto the back foot and then
repeat.
6
• Complete all reps on one
side before switching to the
Glute Kickback
other side.
Equipment Sub: Plates,
Kettlebells
Notes
Cable Hip Extension
Legs
Cable Hip Abduction
Legs
Step Up Balance
1 - Hold dumbbells at your
Sets Rep Weight
shoulders with your palms in
1
and your feet shoulder-width
apart.
2
2- Squat down, sending your
hips back, bending your knees 3
and keep the dumbbells at
4
shoulder height.
3 - Push through your heels to
5
return to the start position,
keeping your back flat
6
throughout.
Equipment Sub: Barbell
Legs
These lower body workouts target your glutes, quads and
hamstrings to help build a sexy butt and great legs.
Legs
Lunge
Legs
Front Squat
This PDF/printout was generated using Zest Fitness. Get access at www.fitnessbuilder.com.
© 2014 PumpOne, LLC Notice: This PDF was created and prepared by James Murphy and sent by them to you. While the copyright to some or all of the works of
authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to
make copies, reproduce or electronically post this PDF.
printed 12/03/14 04:16PM
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