Archive for the ‘Workouts’ Category

8-Week Bikini Ready Legs and Butt Program

Summer is just getting into full-swing, so what better way to get yourself bikini ready, than to start a serious lower body transformation program?  For all you ladies out there, getting a set of toned, tight legs, really isn’t that difficult.  All it takes is some dedication and a well-designed exercise program to take you from flab to fab.  The following program is designed to build lean muscle in your calves, quads, hamstrings, and glutes.  By using elements of an athletic training routine, we are able to significantly blast the muscle fibers in a way that traditional strength training cannot.

Think about it…athletes have pretty nice bodies, right?  It’s not coincidence. It’s the fact that these types of people use explosive plyometric training combined with strength training to failure.  Studies have shown that combining plyometric training with strength training is the best and fastest way to realize muscle gains.

Follow this program for 8 weeks and you are guaranteed to notice a serious change in your lower half.

Alternate between the following two workouts in each group as often as you’d like; just remember to leave 2 full days between training sessions.

Group 1; Weeks 1-4

Day 1

  • Barbell Squats 3 x 10
  • Box/Bench Jumps 3 x 25
  • Dumbbell Deadlifts 3 x 10
  • Dumbbell Lunges 3 x 15
  • Calf Raises on Smith Machine 3 x 20
Day 2
  • Sumo Squats 3 x 10
  • Exercise Ball Leg Extensions 3 x 15
  • Reverse Lunges 3 x 15
  • Bulgarian Squats 3 x 10
  • Leg Press 3 x 10
  • Calf Raises on Leg Press Machine 3 x 20
Group 2; Weeks 5-8
Day 1
  • Squat Jumps 3 x 25
  • Squats 3 x 12
  • Quad Extension 3 x 10
  • Dumbbell Step ups onto bench 3 x 15
  • Long Jumps 3 x 20
  • Jump Rope 3 x 1 minute
Day 2
  • Barbell Deadlifts 3 x 10
  • Lateral Hops 3 x 20
  • Reverse Dumbbell Step ups onto Bench 3 x 15
  • Prisoner Squats 3 x 25
  • Single Leg Press 3 x 12
  • Stationary Bike on Highest Resistance 3 x 2 minutes
Now that you know exactly what exercises you should be completing, lets quickly discuss HOW we are going to complete them.  First and foremost, and something I always preach; as a woman, lifting weights is NOT going to make you big and bulky IF you don’t the following:
  1. Take steroids
  2. Eat thousands of calories more than you are already eating (assuming you aren’t already eating massive amounts of calories)
Muscle doesn’t just grow because you lift weights.  If it did, millions of body builders wouldn’t have such a strict and regulated diet.  To build the kind of muscles you ladies are afraid of getting, you need to fuel your body with many, many calories to promote that growth.  Combined with the fact you are lacking the amount of testosterone needed to grow the kind of muscles a man has, you have nothing to worry about by lifting heavy weights to failure.
To expand further on that last point, lifting weights that are heavy enough to cause you to reach muscle fatigue is key.  While there are certainly differing opinions on the best way to train, it is in my opinion that individuals who train to muscle failure realize the greatest gains.  If you are breezing through your sets and requiring little rest time, you need to bump the weight up.  You should be savoring every second of that rest time between your sets.  You may be wondering how long your rest times should be, between sets.  A good rule of thumb is 60-90 seconds between sets.  Perhaps you can move a little faster early on in your routine, but require a bit more rest later in the workout.  That’s fine, take the time you need, but remember, keeping an uptempo and deliberate pace during your workout is important.  Don’t dilly-dally, or allow too much time to pass between sets.  You want to keep a steady amount of stress on your muscles so they are effectively worked.
Follow this routine for 8-weeks and you should notice increased muscle in your lower half, giving you a tight and sexy set of legs and butt.

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