Beginner Legs & Booty | FREEWORKOUT GUIDE

Hey guys, today we are starting our 6 week beginner legs workout guide. Every Monday starting today, I'll be releasing a new video giving you all the workouts you need if you want to follow the workout guide. Initially you won't need any equipment to follow this workout guide but eventually when we hit week 4, you will want some either dumbbells or resistance bands or both so I'll leave links to both of those down in the description box so you can purchase those if you don't already have any. This workout guide is going to be great for you if you really don't train legs at all. If you're training legs more consistently on a regular basis, you will probably be looking for a more challenging workout guide than this one here but for those of you who are fairly very new to training legs, this workout guide is going to be perfect for you. In this week, week 1, we will be doing 2 different workouts. Both workouts are included in this video here. I'll leave a timestamp to when workout 2 starts in the description box below as well so you can easily reference it when it's time for you to start day 2. I would recommend you doing the 2 workouts this week about 2 or 3 days apart just to give your body some time to rest. As you guys know, meeting your fitness goals is always fueled first through nutrition so please make sure to check out my nutrition playlist to answer any nutrition questions you might have. Give this video a thumbs up if you're ready for those leg and booty gains and let's get this workout started. First up, we'll be doing a superset which is 2 exercises done one right after the other. The first exercise we'll be doing are glute bridges for 10 reps followed by donkey kicks for 10 reps on each leg. For the glute bridges, lay with your back and feet on the ground. Place your hands behind your head or underneath your butt. Squeeze your glutes as if you are trying really hard to hold in a poo which will automatically push your hips up towards the ceiling and then lower your hips back down to the ground. That movement will equal 1 rep and we'll be doing 10 reps. You'll also want to position your feet on the ground so that as you're in a full on bridge, your knees come to about a 90 degree angle in order to target your glutes best. As you contract your glutes to push your hips up, exhale and as you go back down, inhale. Moving right into donkey kicks for 10 reps per leg. Start with your hands and knees on the ground and keeping your knee bent at about a 90 degree angle, bring one foot up all the while squeezing the glutes on the working leg. This exercise will target your glutes. Once you do 10 reps on one leg, go ahead and do 10 reps on the other leg. Looking like a boss already. Go ahead and take a 1 minute rest and then we'll repeat that superset again. Heading into round 2 of that superset. Let's do glute bridges for 10 reps. Again, let's remember to position our feet on the floor so that our knees come to about a 90 degree angle when we're in a bridge. Allow the contraction of your glutes to power the movement. Exhale as you go up into the bridge and inhale as you go back down. Coming right up, we have donkey kicks for 10 reps on each leg. Once you finish the first 10 reps, go ahead and switch right on over to the other leg for 10 reps. You had the last word when you walked out the door. You drive me crazy. I want you to stay here. Now I'm here. I hate this party and we get drunk and we fight. But I forgive you. I want you to stay here. You're medicine. Yeah, I need you. You are fire. Look at you go. Doing amazing, my friend. Let's take a one minute rest before we do one final round of that superset. Now starting the last round of this superset, starting with glute bridges for 10 reps. Jumping straight into donkey kicks for 10 reps on each leg. Squeeze those glutes, girl. Glute gains, here we come. Yes, girl. Way to kill it. We're already halfway through our workout. Let's take a 60 second rest before we move on to our next exercise, box squats. Make sure to grab a chair, stool, or anything above knee height to get ready for box squats. You're still holding back. Still holding back. Box squats, here we come. You'll be doing 10 reps for 3 sets of this exercise. Start standing and then bend your knees to lower yourself down until your butt touches the chair. Once it does, squeeze your glutes to push your hips forward and return back to starting position. Inhale as you go down into the squats and exhale as you go back up. Awesome job, guys. Let's go ahead and take a 60 second rest before we repeat that again. Let's get ready to do some box squats. 10 reps, here we go. Again, you'll want to inhale as you lower yourself down and exhale as you go back up. Time to take a break. See you back here for one more set of squats in a minute. One more set of box squats coming right up. Let's do 10 reps. Looking so dang amazing, my friend. Let's take a 1 minute rest before we begin our final exercise of this workout. Now, starting lunges for 10 reps on each leg. Feel free to hold onto something for extra support and stability like I am here. Simply step forward and lean into that step as much as possible. Then push off the foot that you stepped out with and bring it back next to the foot that you're not working at the moment. Once you do 10 reps on one leg, hop on right over to the next leg and do 10 reps on that leg. Doing great, girl. Take your time. No need to rush. We display those lunges. Let's take a 60 second break before we do another set of those. Time for some more lunges. Let's get it. 10 reps per leg. Time for some more lunges. Keep on pushing through. You got this. Do it for the gains. You are a powerhouse. So strong. You are so strong, babe. Go ahead and take a 1 minute rest before we do one final set to finish this workout. Here comes our last set to finish up this workout. Let's do some lunges. 10 reps on each leg. Come on now. You can do this. Every step you take takes you closer to your goal. Don't give up yet. Welcome to Day 2 of Week 1. First up, we'll be doing fire hydrants for 3 sets of 10 reps on each leg. This exercise will target your glutes. Place your hands and feet on the ground and keep your knees at about a 90 degree angle. Bring it out directly to the side like a dog peeing on a, you guessed it, fire hydrant. Once you complete 10 reps on one leg, go on over to the next leg and do 10 reps. In the back of my mind There's someone waiting on me You're just wasting my time Because you're scared and lonely Finally got some closure Yeah I can finally start over Yeah To all my ladies who got a brother Looking so dang beautiful, my friend. Let's take a 60 second rest and then we'll do another set of those. Keep your finger right in this face and tell that man bye-bye I'm too fly Now you spell goodbye You'll never see me smile Time to get back to making booty gains. Let's do some fire hydrants for 10 reps on each leg. Bye-bye, bye-bye No, boy, don't get me wrong Sure, we're having fun But it don't mean that I'm in there like you are Gotta step up Tryna tell you what to do How to make me fall for you Squeeze that glute as hard as you can Bubble booty, here we come Cause I hope you pick it up soon And you know just what to do Don't you? Starting this workout off so strong Go ahead and take a 1 minute rest before we do our final set of fire hydrants Cause you know that I'm hard to love It won't be So don't be lazy Just give it to me Cause you know that I'm hard to love I'm hard to love I'm just being me I don't make it easy But I'm worth the while All I ask is for you to please Whatever we need To put in the time I'm through Tryna tell you what to do How to make me fall for you You should learn that on your own I'll play cool Cause I hope you pick it up soon Last set of fire hydrants starting now Let's do 10 reps on each leg Boy, just be honest I know you want it 3, 2, 1 Way to push through Let's switch on over to the next leg Keep up that strength You got this Tryna tell you what to do So, so proud of you, babe Take a 60 second rest and then we'll move on to our next exercise Hip thrusts Grab a chair, stool, or bed that's about knee height to prepare You know just what to do Don't you? Boy, just be honest Hip thrusts, here we come This exercise will target your glutes and we'll be doing 3 sets of 10 reps Position your back on the stool so that the side of the stool comes right under your shoulder blades I'll be placing my hands across my chest but feel free to put them wherever it is comfortable for you Feet should be positioned on the ground so that your knees come to about a 90 degree angle when you're in a full on thrust to help isolate your glutes Start with your butt right above the ground and squeeze your glutes to push your hips up towards the ceiling Beautifully executed Let's take a 60 second rest before we give those another go Hip thrusts Grab a chair, stool, or bed that's about knee height to prepare You know just what to do Boy, just be honest so that the side of the stool comes right under your shoulder blades I'll be placing my hands across my chest but feel free to put them wherever it is comfortable for you Feet should be positioned on the ground when you're in a full on thrust to help isolate your glutes Let's start with the hip thrusts Grab a chair, stool, or bed that's about knee height to prepare You know just what to do Set two of hip thrusts coming right up Let's do 10 reps Again, make sure your shoulder blades are positioned right on top of the edge of your bench Feet should be positioned on the ground so that your knees come to about a 90 degree angle when you're in a full on hip thrust Allow your glutes to feel the movement and provide the most power That booty is already looking extra perky Let's take a 1 minute break Here comes our final set of hip thrusts Let's do 10 reps Here comes our final set of hip thrusts Take your time Quality over quantity always Nice and easy You're a freaking rock star We'll take a 1 minute rest and then head into our next exercise Split squats I don't really care about love I don't really care about happy ever afters Something about you gives me hope Something about you, yeah When the sun goes down And the night sky is falling Do you believe in one time lovers? Cause deep inside of my heart Now let's start each split squats for 3 sets of 10 reps per leg For this exercise simply position your feet on the ground as if you were in the middle of a lunge The leg out in front will be the leg we're focusing on working on So do your best to focus all your weight on it The leg in the back will really just be there for support and balance Bend your knee at the leg out in front and lean into it as much as you can Then concentrate all your weight and power into that same foot out in front to push back up Once you do 10 reps on one leg go ahead and switch over to the next leg for 10 reps Feel free to hold onto something for added support as well Something about you Something, something about you When the sun goes down And the night sky is falling Whew! If I wasn't working up a sweat before now I am Let's take a 1 minute rest Sunset slow Hey you know You should stay for the night While we sit by the bonfire Cause this might be love It's a feeling that I can't get rid of So just take my hand Cause you know I don't wanna play pretend Stay with me Take a chance Baby roll the dice Gotta give me some love Cause when I'm with you I'm in paradise You know how to make me feel alive Gotta give me some love na-na Gotta give me some love na-na-na Time for another set of split squats Let's do 10 reps on each leg Up Down Up Down Just take your time and breathe You got this Yes girl You are a boss Go ahead and take a 1 minute rest before we do one final set of those Cause this might be love It's a feeling that I can't get rid of So just take my hand Till the end Take a chance Baby roll the dice Gotta give me some love Cause when I'm with you I'm in paradise You know how to make me feel alive Gotta give me some love na-na Gotta give me some love na-na-na Let's do this last set of split squats 10 reps per leg Show them who's boss Just a few more reps until we switch legs Don't give up just yet You are strong and you can do this Keep on powering through Girl you are a freaking powerhouse Way to go Let's take a 60 second rest before we move on to our last exercise Lateral steps We had everything we needed You put me aside And turned out the lights For no reason What's it all make or What was it all for I don't know you anymore We go back back Even got no selfish way To me it was clear That you lied to me Time to do lateral steps We'll be doing 10 steps on each leg All you'll need to do for these Is start with feet together Step out directly to the side With one foot Followed by the other foot And then do the same In the other direction All the while You want your knees bent As if you were in the middle Of a squat for the entire movement You put me aside And turned out the lights For no reason What was it all for I don't know you anymore I am feeling that burn How about you? Take a 1 minute break Before we have another go at those We go back Even got no selfish way Jumping back into lateral steps 10 steps on each leg Let's go Keep that butt down And remember to breathe Making it look too easy my friend Let's take a 60 second rest Here comes our final leg of the workout Lateral steps for 10 reps on each leg Time to channel all our strength and energy Into these last few seconds Right Left Right Left Just a few more tiny steps And then we can call it a day If you've made it this far I'm guessing you've successfully Made it through week 1 Of the 6 week workout guide challenge So give this video a thumbs up For a job well done Congratulations In case you were wondering My entire outfit is from TLF I'll leave the details Down in the description box below For you to reference As always Have a great rest of your week And I will see you guys next Monday For week 2 Of our 6 week beginner legs workout guide