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
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© 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
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printed 12/03/14 04:16PM
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