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TRAINING PLANWorkouts and routines

for improved results.

Edition 1. LEGS & BOOTY

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INTRODUCTIONWelcome to the LEGS & BOOTY edition of my training plan!

The 3 routines in this plan are a mix between glutes, hamstrings and quad exercises that I love the most and find are the best for building my booty. I train legs and bum 1-2 times per week, allowing myself plenty of time to

recover. Rest is a key part of muscle growth, so allow your body time to heal with sufficient rest days.

Alternate between these 3 routines using a light to medium weight. Remember to listen to your body and drop a weight if you are finding a routine tough. Lighter weights but more controlled sets, is far better than heavy

weights with bad technique. An injury could set you back months, so build up your strength slowly!

If you don’t understand a routine or haven’t done it before, don’t worry as I’ve put an explanation of all the exercises at the end of this training plan, along with ‘how-to’ photos of me completing the exercise.

GOOD LUCK & HAVE FUN!

MY TIP: Always take a BCAA drink with you each time you train. My favourite is COLA LIME available from Women’s Best.Use code ‘Amanda10’ at checkout www.womensbest.com

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SELECT A WEIGHTDON’T GO TOO HEAVY –You can always increase on the next set!

AVOID LOCKINGDON’T LOCK YOUR JOINTS –It places weight on the joint when it should be on your muscle!

YOU’VE'STARTED,'SO'FINISH'–Don’t'cut'sets'short'or'rush'to'finish!

COMMITT

3

2

1

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LET’S GO…!

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ROUTINE 1.

Exercise Straight leg deadlift

Hip abductor

Glute bridge

One legged side leg press

Weighted donkey kicks

Sets3

4

4

2

3

Reps Rest10, 10, 10

15, 10, 8 , 5

10, 10, 10, 10

10, 10

10, 10, 10

1 min per set

No rest

30 secs per set

30 secs per set

No rest

POST WORKOUT CARDIO

Bike - 1 min slow pace 30 seconds sprint

RepeatDuration: 10 min

WARM UP - Uphill treadmill lungesDuration - 5 min

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WARM UP - Stair Master missing a stepDuration: 5 mins

Exercise Leg extension

Weighted squats

One legged glute bridge

Hip abductor negatives

Split lunges

Sets3

3

2

5

2

Reps Rest15, 10, 5

10, 10, 10

10, 10

5, 5, 5, 5, 5

10, 10

No rest

30 secs per set

45 secs per set

30 secs per set

45 secs per set

POST WORKOUT CARDIO

Cross trainer - 4 min medium pace 1 min sprint

RepeatDuration: 15 min

ROUTINE 2.

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Exercise Hamstring curl

Straight leg deadlifts

Side leg raises

Weighted donkey kicks

Hip Abductor pulses

Sets4

4

4

3

4

Reps Rest15, 15, 10, 10

10, 10, 10, 10

15, 15, 15, 10

10, 8, 8

10, 10, 10, 10

1 min per set

45 secs per set

30 secs per set

1 min per set

30 sec per set

POST WORKOUT CARDIO

Stair master- medium pace Duration – 15 min

ROUTINE 3. WARM UP - Uphill treadmill walk

Duration - 5 min

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POST YOUR PHOTOS …

⌗FINNIEBOOTY

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HELP GUIDEROUTINE 1.

UPHILL TREADMILL LUNGES

! Set the treadmill to the highest incline and the slowest speed

! With a wide stance lunge forward to a 90 degree angle

! Repeat with other leg

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HELP GUIDEROUTINE 1.STRAIGHT LEG DEADLIFT

! Start with your feet hip width apart

! With a slight bend in your knees lean down forward with your weights, you should feel a stretch in your hamstrings the lower you go

! Keeping your back straight, using your glutes and hamstrings to pull your hips forward returning to starting position

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HELP GUIDEROUTINE 1.HIP ABDUCTOR

! Sit in the seat and place your feet in the holders, adjust pads so your legs are close together

! Push your legs outwards as far as they can go, holding for 3 seconds then release back to starting position

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HELP GUIDEROUTINE 1.GLUTE BRIDGE

! Lay with your back on the floor and your knees bent and flat on the ground

! Lift your hips up towards the ceiling, squeezing your booty hard and holding for 3 seconds before releasing back down

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HELP GUIDEROUTINE 1.ONE LEGGED SIDE LEG PRESS

! Sit side on the leg press machine with one foot securely on the board

! Release and bend the knee to 90 degrees, hold then push back up to starting position

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HELP GUIDEROUTINE 1.WEIGHTED DONKEY KICKS

! Get down on to your hands and knees

! Keeping one knee bent at 90 degrees, lift your knee up towards the ceiling

! Hold and squeeze for 3 seconds before releasing back to starting point

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HELP GUIDEROUTINE 2.STAIR MASTER STEP MISS

! Set speed at a slow and steady pace

! Missing out one step, lunge forward and up

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HELP GUIDEROUTINE 2.LEG EXTENSION

! Sit in seat with both legs under the pad, adjust to fit your shape

! Extend both legs forward holding for 2 seconds before releasing back down to starting position

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HELP GUIDEROUTINE 2.WEIGHTED SQUATS

! Standing with you feet shoulder width apart

! Squat downwards until your thighs are parallel to the floor

! Then push driving up through your heels back to the starting position

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HELP GUIDEROUTINE 2.ONE LEGGED GLUTE BRIDGE

! Lay with your back on the floor with your knees bent and flat on the ground

! Same movement as the glue bridge but this time your going to place your foot across your other leg, just above the knee

! Lift your hips up towards the ceiling, squeezing your booty hard and holding for 3 seconds before releasing back down

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HELP GUIDEROUTINE 2.HIP ABDUCTOR NEGATIVES

! Sit in the seat and place your feet in the holders, adjust pads so your legs are close together

! Use a slightly higher weight than normal, push your legs outwards as far as they can go

! Then when you release back to the starting position, go slowly counting down from 5 seconds

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HELP GUIDEROUTINE 3.

UPHILL TREADMILL WALK

! Set treadmill to the highest incline

! Walk at a brisk pace, try not to hold on to the bar

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HELP GUIDEROUTINE 3.HAMSTRING CURL

! Sit in the seat and adjust the pads to your size

! Pull both legs down and hold

! Release then repeat

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HELP GUIDEROUTINE 3.STRAIGHT LEG DEADLIFT

! Start with your feet hip width apart

! With a slight bend in your knees lean down forward with your weights, you should feel a stretch in your hamstrings the lower you go

! Keeping your back straight, using your glutes and hamstrings to pull your hips forward returning to starting position

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HELP GUIDEROUTINE 3.SIDE LEG RAISES

! Laying down on one side

! Extend your arm that’s closest to the floor above your head and shoulders, or rest against your head for more comfort

! With your legs straight and on top of each other slowly raise your top leg as high as you can, hold and squeeze before releasing back down

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HELP GUIDEROUTINE 3.WEIGHTED DONKEY KICKS

! Get down on to your hands and knees

! Keeping one knee bent at 90 degrees, lift your knee up towards the ceiling

! Hold and squeeze for 3 seconds before releasing back to starting point

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HELP GUIDEROUTINE 3.HIP ABDUCTOR PULSES

! Sit in the seat and place your feet in the holders, adjust pads so your legs are close together

! Push your legs outwards as far as they can go

! Instead of returning back to the starting position, stop half way and then push outwards again in a pulsing motion

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