Legs and butt workout


 bulgarian split squat - One of the best excises for butt, you are also going to target quadriceps and glutes (maximus) with the soleus and adductor magnus working to assist. I usualy start my workout rutine with this exercies. It activate my glutes and legs. The very important part is how you squat. 
  1. Stand with your back facing a standard bench or box of equal height. Reach one foot back and place the top of the foot on the box.
  2. Lower your back knee down towards the ground by bending your front leg. When the front leg is parallel to the ground, push through the grounded foot to return to the top of the move.

Calf rises with dumbbell - 
Very good exercise for your calf, can be done at your room. If you want lean, tone legs check down how to do it >>>

  1. Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.
  2. With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.
  3. As you inhale, go back to the starting position by slowly lowering the heels.

Jump squats -
Love this exercise! Regular squat are great, but this one you're definitely going to feel in your quads >>>

1. Stand with your feet shoulder-width apart.
 2.Start by doing a regular squat, then engage your core and jump up explosively.
3. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

That is all for today. Enjoy your Monday workout!

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