Hey there guys my name is Micah Cook and I’m a fitness enthusiast and I will be sharing with you today my 7 exercises to get some amazing legs and booty, plus my daily regimen and how it all works together.
First off I start with my Ketones which put me In a Ketosis State in less then an hour I drink raspberry lemonade, and I drink that within 30 min prior to my workout It gives me long and sustained energy, fat burning, stamina, endurance, and recovery. I then go to the gym and begin with my warmup.
Stretching is always key before a workout because it prepares and warms up
Your muscles before you start your workout. Today we do legs so I start with lots
Of leg stretching, Hammys and then do 10 min on stair master to get the blood flowing. I then begin with:
Exercise 1. Squats with our key to legs and booty. I do deep concentrated squats 3-4 sets of 15 reps with a good weight of 45lbs on each.
Exercise 2. I then go into step up lunge with bout 10-15lbs on each and really go into that lunge and step up and squeeze that glute. In between these sets I am giving myself between a 30-35 sec rest to recover and then repeat.
Exercise 3. We go to the leg extension machine and do about 55-65lbs of 3-4 sets of 15 again like with all exercises and really squeeze at the top and release.
I do those 3 different types of ways to hit the quads at every angle and I start with feet straight, then turn them in like a penguin, then turn them out. By this time you are really burning heart rate is up and you are probably really a good sweat in which is fantastic keep going!
Exercise 4. Is the inner and outer thigh Machine also known as the adduction, and abbuction.
Depending what part of my thigh I either work the inner or the outer so today we will do the abbuction 3 sets on this one I go pretty heavy because pushing it away from you, you should be able to 15 reps and hold for 4sec when you have them In a abbuction.
Exercise 5. Leg press on this I like to work more on my hamstrings so I put my feet together and in the middle I do 3-4 sets of 15 reps heavy usually 130lbs.
Now you are really burning all over and you are in the zone really feeling it all over in your quads and hamstrings, but we ‘re not done we still have 2 exercises left.
Exercise 6. Ball curls this is a excellent exercise for the hamstrings so you lay down put your feet on the ball and bring it into you by only using Your hamstrings squeeze in an out for another 3-4 sets of 15 reps remember always to take your 30sec rest but you could take up to 40-45 sec when You start to really feel it.
Do what you can but push yourself you will be totally taxed by the end but you will also feel absolutely amazing and accomplished and last exercise number7.
Exercise 7. Glute kickbacks with 25-50 lbs whatever you can do with 3-4 sets of 15 reps really squeezing when you kick your leg back and getting that full glute activation.
Read More: How to Get Luscious Legs? Try These 3 Tricks to Shape up Your Calves?
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