Excercises For Great Legs » workout

Top Three Glutes Work Outs

kitya — Tue, 22 Sep 2009 17:22:34 +0000

If you want to have a butt like J Lo or Beyonce, you need to take glutes work out seriously.

There are a lot of glutes work out programs that you can easily find. There are those that claim to have the best results. There are those who claim to give you the best effects in the shortest period of time, and there are those that claim to be the most effective. But the problem is, after exerting efforts and spending long hours exercising you still end up with your flat butt.

photo credit: lululemon athletica

The secret to having your dream butt without surgery or cosmetic enhancements is to find a glute exercise that suits you best, maintain it and stick to it. In no time, you will see the results that you have been dying to get.

One of the best glute work outs is known as the “back-lunge”. This is easy to execute and can be perfect for beginners. First, you need to stand straight and keep your feet together. Make it a point to keep your abs tight and put your chest out. If you are not using any extra weight, you can put your hands on your hips. If you are using extra weight, put your hands on the sides. Start by stepping your right foot forward and bend both of your knees as low as you possibly can. If you can make your right knee touch the floor, the better. As you do this, remember to keep your left shin straight with your right ankle. Pull yourself up until you are back in the standing straight position again. When you are standing, squeeze your butt. Repeat the exercise again using the other leg and vice versa. Executing this exercise means you need to watch your balance and to stay tight as long as you possibly can.

Another glute work out that is sure to make your butt increase in size is known as the Sumo or Ballerina squats. First, you need to stand with your legs about 1 foot apart. This can be a bit tricky. The rule of thumb is to make your legs stand apart as much as 1 foot wider than your shoulders. Point your toes in an outward direction. Just like the “back-lunge”, remember to keep your chest out and your abs tight. You can use a barbell or extra weight for your arms as well. Using both of your hands, you can hold the dumbbells behind your back. Then try to lower yourself. Leaning forward or not going down too deep will make you lose the effect of the workout. Be sure to maintain a straight back as you lower yourself. As much as possible, squat until your thighs are parallel to the floor. As you execute this work out, remember to push through using your heels at the same time squeezing your butt and thighs.

The last step is known as the “one leg bench step up”. This glute exercise maybe a bit hard but it certainly is worth the effort. Find a bench and stand in front of it. Make sure that the bench is bolted on the floor so that risk of having injuries or accidents is minimized. Stand in the bench and begin to squat down using your left leg only. Keep in mind to curl your left leg up. Use your arms to pull yourself up back into the bench. Use your hamstrings and glutes to help you get back to the original standing position.

Technorati Tags: glutes, workout

The Best Butt Workout with a Stability Ball

admin — Sun, 22 Aug 2010 03:52:26 +0000

Work your butt off! Coach Nicole of SparkPeople.com leads you through a short (5 minute) exercise routine that will help you tone up your booty.

Duration : 0:5:42

Technorati Tags: ball, best, body, booty, bridge, butt, exercise, fitness, glutes, hamstrings, lower, physio, stability, strength, swiss, thighs, workout

Teen Workout

admin — Sun, 22 Aug 2010 03:52:02 +0000

Here is a teen workout appropriate for people ages 10-17. Contrary to myths you might have heard, working out IS good for teens and it wont stunt growth. This is a 45min upper body workout you will do 2-3 times a week. There are seven exercises to workout pecs, lats, triceps, biceps and abs. These exercises are self spotting which means you can do them safely alone. You will perform all these exercises in the order shown, then repeat the whole thing two more times so that you end up doing three sets of every exercise.
chest: pushups, flys, dumbbell press
lats: pullups, rows
abs: crunches
biceps: curls
triceps: french press
For each exercise we want to do between 8 and 15 reps. First, we are always going to lift slowly, 2s up and 2s down [demo with count]. If you can do more than 15 of these slow reps then its too easy for you and you need use more weight. If you cant do 8 slow reps then you are using too much weight and you are likely to get injured.

Nutrition is key to being able to add muscle! I cover nutrition on my website, if thats not detailed enough for you I have reviewed and recommended some excellent books:

http://scoobysworkshop.com/goodfitnessbooks.htm

Duration : 0:21:27

Technorati Tags: bodybuilding, lifting, muscle, strength, strong, teen, training, weight, workout

The Ultimate Total Body Killer Workout!: “Be a 10 in 2010″ Plyo Box Routine (Home & Gym)

admin — Wed, 18 Aug 2010 20:29:43 +0000

Facebook: http://www.facebook.com/scotthermanfitness

Bio-Engineered Supplements & Nutrition BSN

http://www.bsnonline.net/splash/interest.php

Check out my Meal Plan!: http://www.scotthermanfitness.com/mealplan.php

TRX

http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=SFNT&AFFIL=1qCo65L1

Jabra

http://www.jabra.com/Pages/ChannelSelector.aspx

Follow me on Twitter!

http://twitter.com/Scott_Herman

Check out http://scotthermanfitness.com/ for more information and detailed exercises!

Duration : 0:9:2

Technorati Tags: 10, 2010, abdominal, abs, advertising, and, answer, awesome, be, beauty, body, bodybuilder, bodybuilding, box, brooklyn, calories, carbs, commercials, entertainment, fast, fat, fitness, form, gym, health, Herman, home, in, is, killer, muscles, news, out, pack, personal, Plyo, professional, protein, quick, real, ripped, routine, Scott, shredded, sports, sweat, technique, the, total, trainer, tv, Ultimate, washboard, work, workout, world

How to Get a “Porn Star Butt” and “Hollywood Thighs”: “Be a 10 in 2010″ Women & Men (Home & Gym)

admin — Mon, 16 Aug 2010 02:44:58 +0000

Facebook: http://www.facebook.com/scotthermanfitness

Bio-Engineered Supplements & Nutrition BSN

http://www.bsnonline.net/splash/interest.php

Check out my Meal Plan!: http://www.scotthermanfitness.com/mealplan.php

TRX

http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=SFNT&AFFIL=1qCo65L1

Jabra

http://www.jabra.com/Pages/ChannelSelector.aspx

Follow me on Twitter!

http://twitter.com/Scott_Herman

Check out http://scotthermanfitness.com/ for more information and detailed exercises!

Duration : 0:10:45

Technorati Tags: abdominal, abs, advertising, and, answer, ass, awesome, Be a 10 in 2010, beauty, bodybuilder, bodybuilding, brooklyn, Bum, butt, calories, carbs, commercials, entertainment, fast, fat, fitness, form, get, glutes, gym, health, Herman, Hollywood, home, how, is, men, muscles, news, out, pack, personal, porn, professional, protein, quick, real, ripped, Scott, shredded, sports, star, sweat, technique, thighs, tighten, to, trainer, tv, washboard, woman, work, workout, world

Glute, thigh, leg firm body workout – with Dr. Tim (3 of 3)!

admin — Mon, 09 Aug 2010 22:22:48 +0000

This is the way to your perfect body!
Dr. Tim style!

Duration : 0:7:18

Technorati Tags: body, celebrity, diet, Dr, fitness, health, sexy, Tim, workout

Pec Pump Chest Workout – S61XL DVD4

admin — Thu, 29 Jul 2010 19:17:07 +0000

http://www.scoobysworkshop.com/s61xl.htm
Welcome to my new S61XL mass gain program! This series is for the hardcore intermediate or advanced bodybuilders who wants to gain muscle and is willing to work hard to get it. If your gains have stagnated and you are having trouble making progress this series is for you! If you hate coming up with workouts but still want to work out hard, this series is for you! The videos in this series are complete workouts, just press play and follow along.

Please do not attempt these S61XL workouts unless you have been weight lifting five days a week for at least a year. Beginners would be much better off with my beginning workout plan. It takes time to build up the tendons and joints to withstand this kind of punishment and you will get injured if you start this program before your body is ready. I’m going to focus on some unusual workouts that even a pro bodybuilder would find challenging. Most bodybuilders make the mistake of not mixing their workouts up enough and get stuck in the three-sets-of-eight rut or the one-rep-max rut. Its best to do these workouts at home but do them at a gym if thats your only option. Home is much better because you can completely eliminate the wasted time running between machines or waiting for equipment. These workouts are designed so that they only require inexpensive used weights, nothing fancy. I guarantee you that if you incorporate these unusual workouts into your training program once a month or so you will see an increase in your gains. Please make sure your expectations are reasonable though!

For best results, dont use these workouts every week but rather use them at most once a month. A good workout plan for an advanced bodybuilder might be to workout every bodypart once a week and to follow this progression

Week 1 – Lift heavy, work on one rep max and low rep sets (under 5 reps)

Week 2 – Normal, 3 sets of 8 workouts

Week 3 – Drop sets on every exercise – 3 sets of 8, no rest drop 25% weight & do 8 more reps, drop another 25% weight and do final 8 reps

Week 4 – Do S61XL workout

This insures that each muscle is constantly being bombarded and confused, a very old technique but just as valuable today as it was 200 years ago.

Please google “scooby gain muscle lose fat” to find my website.

Duration : 0:58:31

Technorati Tags: chest, flex, gain, mass, measure, muscle, pec, pump, S61xl, workout

Fitness – Sexy Abs Cardio Workout

admin — Mon, 26 Jul 2010 15:57:04 +0000

To follow Zuzana’s daily bodyweight workouts and diet tips visit her free fitness blog: http://www.BodyRock.Tv

Duration : 0:6:24

Technorati Tags: ab, abs, body, bodyrock.tv, bodyweight, bootcamp, burning, cardio, Core, cross, crossfit, diet, exercise, exercises, fat, fit, fitness, girls, lean, loss, muscle, muscles, program, programs, Resistance, routine, strength, training, videos, weight, workout, workouts, zuzana

womens workout – legs and hips : Celebrity booty workout

admin — Fri, 23 Jul 2010 21:00:45 +0000

http://www.myosource.com/tonefirm.htm
PLEASE VISIT OUR WEB SITE
Katherine shares some great toning and firming exercises with Erika that strengthen the core muscles. They use Myosource Kinetic Bands for the added benefit of resistance training. Working the “Core” areas, Thighs, Ham Strings, Glutes, Lower abs and hips.
Tight, Tone and Firm easily at home or anywhere.
Easy training that can be done at home, the gym or most anywhere.
You even use them while watching TV and sitting on the couch or working on the computer.
5-10 minutes 4-5 times per week will give you a great workout.
home workout
workout at home

kcmetrowoman
Fitness
Training
lose weight lose inces
thihgs ham strings hips waist abs
butt
at home workout private
easy resistance training
challenge
ann butenas
women ladies fitness girls
serious determined
how to get in shape at home
hot to burn calories
hot get fit at home
easty workouts at home
how to lose weight around your hips
how to workout your hips
workouts for your hips
the firm workout
how to tone your hips
hip workout
thigh exercises

family fitness familyfit
Jogging to lose weight
Butt shapes
Lose weight
Lose weight in thighs
Lose weight at home
Easy workouts at home
Low to seriously lose weight
Resistance tube workouts
Thighs and butt
thigh exercises for women
exercises for hips
thigh workouts for women at home
hip exercises for women
thigh exercises for women at home
leg exercises for women
thigh exercises
exercises for hips
exercise for hips
thigh exercises for women

Duration : 0:9:2

Technorati Tags: abs, at, Bands, blast, body, burn, butt, calories, coach, easy, eslatics, exercise, exercises, fashion, fat, female, figure, firm, fitness, for, gluteus, health, hip, hips, home, how, katherine, Kinetic, leaner, leg, legs, linhoff, loss, McQueen, model, Myosource, npc, Resistance, ricky, siglar, therabands, thigh, thighs, tighten, to, tone, toning, training, tubing, weight, woman, women, workout, workouts

Calisthenics Training/Working Out at Home

admin — Wed, 21 Jul 2010 08:21:04 +0000

Just showing that you dont necessarily need a gym to get a good workout in. I’ll make a detailed workout plan and out it on youtube soon that helped me get to these exercises. Keep training and stay healthy!

Duration : 0:1:59

Technorati Tags: ab, abdominal, abs, balance, calisthenics, cross, crossfit, diet, exercise, exercises, fat, fit, fitness, free, gym, gymnastics, hand, handstand, hot, intensity, lean, loss, outs, plans, project, push, pushups, routine, routines, stand, strength, tips, toned, training, up, ups, videos, work, workout, workouts