This is PDF contains 109 pages. Fifty Workouts.
The workouts in this program will have 4-5 exercises per workout. That is all that you need to have an effective lower body workout.
Each workout will have brief instructions and alternative exercises just incase you either can't do a specific exercise(s) or don't have the right equipment for it.
💪🏼Warm Up- 4 Drills:
This set contains 4 short warm ups designed to wake up the muscles of the lower body, especially the glutes. Jogging on the treadmill for 10 minutes is good way to warm up, but performing more specific lower body mobility movements will be more beneficial.
💪🏼Minimal Training- 10 Workouts:
The workouts in this section doesn't require big training machines. Just a few items you can keep in your house like minibands, kettlebells, bands and dumbbells. These workouts are also great if you are travelling and find yourself with limited training equipment.
💪🏼15-12-9- 5 Workouts:
This is a fun format where you start with a higher numbers of reps (15), then you gradually decrease the reps on each round. There are 3 rounds in this workout.
💪🏼Single Leg Training- 10 Workouts:
Single leg training doesn't mean you have one leg up in the air and the other one on the ground. It simply means you will focus on one leg at a time. This is great to work on muscle imbalances. And this approach also prolongs your training session. This can be good because you'll be able to burn more calories.
💪🏼Quads & Glutes- 10 Workouts:
The exercises in this section will predominantly focus on movements that require the knees to bend, e.g; step ups, walking lunges, squats, etc. This approach will target the quads as well as the glutes.
💪🏼Hamstrings & Glutes- 10 Workouts:
The exercises in this section will predominantly focus on movements that require the hips to bend, e.g; deadlifts, leg curls, straight legged exercises, etc. This approach will target the hamstrings as well as the glutes.
💪🏼Lower & Upper Body Splits- 5 Workouts:
Training your upper body can really help you become stronger overall. The more lean muscle tissue you can put on your upper body, the more metabolically active your body will become.
FAQs
Who is this workout plan for?
The workouts in this e-book are for someone that is looking to build strong and aesthetic looking legs and butt. These workouts will also help you to become fitter, not just look fit.
Where can I do this workout?
Some workouts will have minimal equipment so you can do those at home. Others will require training equipment found in most gyms. And there's also exercise alternatives just incase your gym doesn't have a particular machine or if that machine is being used by someone else.
How do I get this workout plan?
After you complete purchase you will be routed to a download area where you can download the workouts. Nothing physical will be mailed to you.
You will get 1 PDF file: There are various of free apps you can use to view the PDFs. Or you can simply open them on your mobile browser. (I use Adobe Acrobat app or Dropbox)
It is highly recommended to download the file over WIFI because it's 80 MB. You may have trouble downloading it via your phone's bandwidth.
How many times can I download the workouts?
There will be a download limit of 7 attempts. If for some reason you need more simply please reply to your download receipt e-mail and I will assist you.