GoodFitFam

PRs, PB and the fun pursuit

  • Speech + Feeding
  • Parenting
  • Workouts

30-minute Leg & Glute

October 21, 2016 by Karen Leave a Comment

Thirty Minute Leg & Glute Workout: Legs are tough and I dread to work them but there’s no denying how great you feel afterward, especially in a cute pair of jeans or a tight sexy skirt.
Here’s a 30-minute blast for luscious legs & derriere:

Single leg reverse bench lunge pop

I did these without weights and would push off using the weight bearing leg in a hop for 3 sets of 15-20

Thirty Minute Leg Glute Workout

 

Follow with barbell squats for 3 sets of 10-12 reps

Finish off with 3 sets of 10-12 reps on the hack machine

It doesn’t seem like much but to fit it into 30-minutes, you need to get those rest periods in between the sets. The main focus is on your glutes and I like to tackle isolating the hamstrings, quads & calves in a separate 30-40 minute session. They’re such large muscles and I find that separating it into smaller sessions helps to keep me from getting overheated & nausea. If you have the same issue with leg day, try breaking it up every once in awhile so you can sport those tight jeans for the fall season.

Need a back workout? Check out our workout page. Strut strongly mama’s!

 

 

Share

About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

Speech + Feeding

Why Picky Eaters LOVE McDonalds

Kid’s Who Say, “I can’t”.

Be flexible and other Social Dynamics

Address the Social and Emotional Impact of Food for you and your Kids

Getting Your Kids to Eat New Foods.

Workouts

Early Morning Arm Workout – Biceps and Triceps

30 Minutes to Muscle: How I got my Boobs Back

30 Minutes to Muscle : Chest Day

Hammering my hamstrings, quick and not so easy

Biceps and Triceps – His and Hers

Parenting

Pumpkins vs. Apples

6 Ways to Make Your Free Time More Productive

Stronger than ever

Getting Kids to Brush and Read

Everyone needs some Small Town Living

Copyright © 2023 · Magazine Pro Theme on Genesis Framework · WordPress · Log in