Sizzling Single Leg Workout

Sizzling as in FEEL THE BURN.  This workout is one I have done in my Chisel classes, with private clients, and with my boot camp ladies.  I love it and I think my clients will eventually grow to love it.  The goal is to fatigue your Gluteus Maximus, Gluteus Medius and Gluteus Minimus or should I say Buns, Buns, Buns.  You are working on both stability strength and mobility strength in those muscles.  Your support or standing leg will get as much or even more work than your moving leg.  You will also get a nice upper body workout for your shoulders, biceps and triceps.  There are four different blocks of movements.  Each block needs to be repeated two times so each leg gets a chance to work.

You can choose to do 10, 15, or 20 reps of each bullet point.  My beginning boot camp ladies rocked 15 reps of each movement.  Correct form is crucial.  If you compromise form at 20 reps, bump it down to 15 reps, etc.   Choose weights that will help fatigue the muscle without creating a lot of stress in neck, hands or feet.  If you feel like you could do several more reps at the end of an arm segment you probably need to bump up the weights.  When muscles are tired and you start to compromise form, bump down the weights.   Remember Quality vs. Quantity (as in the number of lbs you are lifting).  Let you body give you feedback.  If you are only feeling it in your quads, you are probably overworking them.  Your target muscle group is your GLUTES.  Sit back and use them. :)

Block 1

• Lunge back Right Leg (R)
• Front Raise  Straight Leg (R)
• Combo Lunge/Front Raise (R) Slow
• Combo Lunge/Front Raise (R) Tempo
• HOLD-Lunge back and pulse (R)-Sit Low
• Upright rows
• Lateral Raises
• Combo Arms Upright Row/Lateral Raise
• Super combo of legs and arms Lunge back with upright row then kick front with lateral raise
• REPEAT SAME COMBO ON LEFT (L) LEG

Block 2

• Lunge side (R)
• Curtsie Lunge (R)
• Combo Side Lunge/Curtsie (R) Slow
• Combo Side Lunge/Curtsie (R) Tempo
• HOLD-Curtsie Lunge (R) and pulse-Sit Low
• Lateral Flys
• Bicep Curls
• Combo Arms Lateral Flys and Bicep Curls
• Super combo of legs and arms Side Lunge with Lateral Fly then Curtsie Squat with Bicep Curl
• REPEAT SAME COMBO ON LEFT (L) LEG

Block 3

• Front Lunge (R)
• Hip Extension (R) (Straight Leg Lift Behind)
• Combo Front Lunge (R)/ Hip Extension (R) Slow
• Combo Front Lunge (R)/ Hip Extension (R) Tempo
• HOLD-Hip Extension and pulse leg lift (R)-Sit low in front leg
• Row-Hinge forward
• Front Raise Straight Arm
• Combo Arms Rows and Front Raises
• Super Combo of legs and arms Front Lunge with row then Hip Extension with Front Raise
• REPEAT SAME COMBO ON LEFT (L) LEG

Block 4

• Narrow Stance Squats
• Knee Lifts (R)
• Combo Narrow Squats/Knee Lift (R) Slow
• Combo Narrow Squats/Knee Lift (R) Tempo
• HOLD-Narrow Squats and Pulse low
• Tricep Kickback
• Overhead Press
• Combo Arms Tricep Kickbacks and Overhead Presses
• Super Combo of Narrow Squats with Tricep Kickbacks then Knee Lift with Overhead Presses
• REPEAT SAME COMBO ON LEFT (L) LEG

Enjoy and let me know how you and your buns liked it.