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Express Fat Loss Glutes and Legs Workout
Posted on July 21st, 2010 No commentsTry this great workout for your Legs and Glutes. Ladies you will love it…But Gentleman you should try this one as well!
Exercise Manual-Notes (if any) 
Stair Climber
Place your feet on the steps and adjust the resistance so that you are climbing at a fairly quick pace.
Continue to climb but do not lean on the arms or support yourself with your arms.Trainer’s comments:
Warm-UpSets Reps Weight/
ResistanceTempo Time 1 5 to 10 min. 
One Leg Box Step Up
1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.Trainer’s comments:
You can add some Dumbbells to add more challenge.Sets Reps Weight/
ResistanceTempo Time 1 10 each side 2 10 each side 3 10 each side 
Supine Bridge and Hold
1. Lie on your back and your knees bent with your feet flat on the floor.
2. Press your heels into the ground so that your hips come up off the ground.
3. Hold this position for the suggested number of seconds and then return to the starting position.
4. Repeat for the required repetitions.Trainer’s comments:
Sets Reps Weight/
ResistanceTempo Time 1 12-15 2 12-15 3 12-15 
Stationary Lunge on BOSU
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place the other ball on top of a BOSU ball or balance board and balance disc.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position.Trainer’s comments:
Sets Reps Weight/
ResistanceTempo Time 1 8-10 each side 2 8-10 each side 3 8-10 each side 
Hip Hikes
1. Start by lying face down with your legs straight.
2. Slowly raise one leg keeping it straight using just your glute muscles.
3. Return to the starting position and repeat for the desired repetitions. Repeat with the other leg.Trainer’s comments:
Sets Reps Weight/
ResistanceTempo Time 1 15 each side 2 15 each side 
Glute Kicks with Machine
1. Start by lying in the machine face down and placing one foot on the foot plate.
2. Slowly kick back with your foot until your leg is extended.
3. Return to the starting position and repeat for the desired repetitions. Repeat with the other leg.Trainer’s comments:
Sets Reps Weight/
ResistanceTempo Time 1 8-12 each side 2 8-12 each side 3 8-12 each side Stair Climber
Place your feet on the steps and adjust the resistance so that you are climbing at a fairly quick pace.
Continue to climb but do not lean on the arms or support yourself with your arms.Trainer’s comments:
Finish with 15 minutes cardio (Interval)30 seconds fast/ 30 seconds recovery and repeatSets Reps Weight/
ResistanceTempo Time 1 15 minutes Exercises, Lean Muscles, weight loss body fat loss, Exercises, exercises for weight loss, express fat loss, fat loss exercises, fat loss program, glutes and legs workout, strength training, weight lossLeave a reply
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