Able to strengthen and sculpt your legs and booty? Let’s go!

I included a balanced number of posterior chain strengthening workouts and single aspect work that can assist you enhance your type and steadiness, in addition to sculpting some lean muscle on this resistance coaching session.

Specializing in resistance coaching will aid you enhance your physique composition at any age. When you’re in perimenopause like me, it’s essential to start out being extra strategic along with your exercise coaching so that you’re not burning your self out overdoing the cardio, and that resistance coaching is a foundational a part of your exercise plan.

Take note of your protein consumption, as we don’t take up the aminos from our protein as simply at this level, so we wish to begin ensuring we’re all the time together with it. Right here’s some extra data on the how and why, particular to girls!

When you’re submit menopause, it’s important that every coaching session you do challenges your muscle mass. You need resistance coaching and strategic explosive cardio too, however you additionally wish to ensure your periods are powerful, and that you simply comply with them up with restoration and nourishment to stimulate the tissue restore and regrowth course of. No extra “no days off coaching” – as a result of extra exercises won’t get you extra outcomes. Extra efficient exercises (like this one) with extra strategic restoration and a spotlight to nutrient consumption is the ticket right here.

And if you happen to like concentrating on these physique components and are searching for a plan to assist ramp up your coaching, this exercise is similar to these featured in my 30-day Booty and Abs Problem– which supplies you a full physique exercise plan with a particular emphasis on sculpting and strengthening your butt, legs, and abs!

Able to work out? Let’s go!

Take a look at the 30-Day Abs and Booty Problem for a full physique program with a particular emphasis on sculpting and defining your abs, legs and glutes utilizing easy gear like we did in right this moment’s exercise!

Sculpted Booty and Legs

Click on to increase and see all exercise transfer descriptions

Tools: Elevated floor, weighted objects; hamstring choices: train ball, sliders or band
Format: Carry out the circuit 3 occasions inside instructed rep ranges.


Single Leg Hip Thrusts (8-10 both sides)

  • Sit your self on the mat in entrance of your elevated floor and place a weighted object in your hip creases.
  • Press your self up along with your elbows and toes to place your again towards the elevated floor; the sting of the floor needs to be on the base of your shoulder blades. Your knees needs to be aligned over your ankles, along with your toes planted on the mat.
  • Brace your core and drive by means of your heels to carry your hips and weighted objects in the direction of the ceiling, knees monitoring according to the toes, squeezing your glutes and pausing on the high.
  • On this place, switch the weighted object over to your proper hip crease and prolong your left leg out and off of the mat.
  • Drop your hips again down towards the mat with management and repeat the sequence on your max reps whereas protecting your left leg lifted and hips stage with each other.
  • Swap sides and repeat sequence on your max reps.
  • MOD: Hold each toes planted during this train and/or carry out this sequence with out weighted objects.

Romanian Deadlifts (6-10)

  • Start standing along with your toes hip distance aside, core braced, shoulders again and down (as if you happen to have been standing towards a wall) and weighted objects in every hand.
  • Push your hips again and hinge ahead so far as you’ll be able to whereas sustaining a flat again, barely bending your knees and protecting the weighted objects near your shins.
  • Drive by means of your total foot to return again to standing, urgent your hips ahead, feeling your glutes working by means of this carry, and be aware of not leaning again on the high.
  • Repeat on your max reps.

Hamstring Pull Ins (10-15)

  • Lie in your again along with your toes on a ball, in TRX straps, or on sliders.
  • Brace your core and lift your hips off the bottom to type a straight line along with your shoulders, again, glutes, knees, and ankles. Keep away from straining your neck by utilizing your arms on the mat to help you.
  • Maintain for a quick pause. Bend your knees and contract your hamstrings to drag the ball/straps as near you as doable, whereas protecting shoulders, again, glutes, and knees in a straight line.
  • With management, straighten your legs to beginning raised hips place.
  • Repeat on your max reps.

Assist your exercises by utilizing ROCK AND RESTORE, my free-form important amino acid method. This nice tasting fruit punch method comprises 30 servings of all 9 of the important amino acids (together with the BCAA’s) of their free type for fast absorption and metabolic use so you’ll be able to rock your exercises, construct lean muscle, get well quicker, enhance your immune system and enhance cognitive operate.

Calf Increase Sequence (12-18)

  • Stand along with your toes hip distance aside, core braced, chest up, shoulders again and down (as in the event that they have been towards a wall), and a weighted object in every hand at your shoulders or by your sides.
  • Carry your heels off of the mat as excessive as you’ll be able to with management, then slowly decrease them again down (be aware that you simply’re not shifting your weight aspect to aspect or leaning ahead).
  • Repeat for a number of reps, then regulate your stance to heels in, toes out.
  • Repeat for a number of reps, then regulate your stance to toes in, heels out.
  • Repeat for a number of reps.
  • Proceed rotating by means of the variations to finish your max reps.
  • MOD: Take away the weighted objects and full this transfer with body weight solely.

Reverse Curtsy Lunges (Alternating) (8-10 both sides)

  • Start standing along with your toes hip distance, core braced, chest upright, and a weighted object in every hand at your shoulders.
  • Step your proper foot throughout and behind you in order that your proper knee finally ends up behind your left heel into your reverse curtsy lunge. Hold your chest up, being aware of not leaning ahead over your knee or permitting your again knee to the touch the mat.
  • Energy by means of your entrance heel to return to the beginning place.
  • Repeat reverse curtsy lunge on the alternative aspect, finishing a single rep of this train.
  • Proceed alternating sides to succeed in your max rep vary.
  • MOD: Take away the weighted objects and full this transfer with body weight solely or carry out common reverse lunges as a substitute.

Wonderful job Rockstar! I’m so pleased with you for exhibiting up right this moment! Verify in and let me understand how you appreciated the exercise and the rest you wish to share – I like listening to from you.

The right comply with as much as this exercise is the 30-Day Booty and Abs Problem! Sculpt and strengthen your total physique with a particular emphasis on the Booty, Legs, and Abs!

Already already taken it? Take a look at the 30- Day Rocking Abs and Booty Problem inside Rock Your Life and take it to the subsequent stage!

The submit Sculpted Booty and Legs Exercise appeared first on The Betty Rocker.


By Damian

Hi Damian, a talented website author who embraces her work with genuine enthusiasm. With an unwavering commitment to excellence, she combines her creative talent and technical expertise, creating sites that stand out for both style and substance.

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