For this workout I did several more unique leg and glute focused exercises along with some ab exercises mixed in.  This is my exact workout.  You can adjust this for your own workout by adding more or less weight and doing more or less sets.  I would consider this a more moderate workout for myself but I have started training legs and glutes three times a week at a more moderate pace instead of the two times a week intense that I was doing previously.  It is good to switch things up to avoid boredom plus I want to see if my body will respond differently.  This workout hits your legs, glutes, and abs in a different way so you may be surprised at how tired your legs and abs are even if it seems easy.  Some of these exercises may not work for certain people so if you feel too much pain in your back or knees then do not continue that particular exercise.  Form is crucial to avoid injury!  I personally always take my time and try to do most of my leg exercises slow and steady while squeezing the muscles.  It is important to get that mind muscle connection going and really focus and feel the are that you are working as this will give you the best results.  Good luck 😉

15 minute treadmill warmup jog (3% incline at 6.0 pace just to loosen and warm up my body and legs)

*4 sets of 10/leg Bulgarian split squats holding two 15 pound dumbbells (See picture above. Position one leg behind you and on a bench or step with other leg in front.  Lower leg down slowly but make sure your front knee stays behind your toes.  Your front leg should be doing all the work btw.  Push back up through your front heel to return to starting position then repeat until all reps are completed then switch sides and repeat with that leg)

*4 sets of 15 reps Dumbbell Pullover Crunch on bench holding one 10 pound dumbbell (Lay on back on a bench.  Hold a dumbbell using both hands over your head with arms and legs both straight out.  You should be balancing mostly on your tailbone.  Crunch legs up while bending them in so knees come towards chest while at the same time pressing dumbbell straight up over chest and crunching the top part of your body up also.  That is one rep.  Keep abs engaged the whole time and try to keep your legs a few inches off the bench between reps instead of dropping tem down all the way.  You should definitely feel the burn on this one!)

*4 sets of 12 reps/leg Curtsy lunges with side leg lift holding one 20 pound dumbbell (Hold a dumbbell in front of you so it is vertical.  Step one leg back and behind you at an angle to perform a lunge.  It should look the same way a curtsy would look so yes it will look somewhat odd haha! (If you really do not understand these directions then google it-sorry no picture but my camera guy was trying to do his own workout too lol!)  Immediately after the backwards lunge kick that same leg that went back out to the side to perform a leg lift.  Repeat until all reps are done then switch sides).

*4 sets of 10 reps Sissy Squats using a strap or rope (I did post a short video of me doing this on my Facebook but here are the directions.  Use a rope, towel, or strap (non stretchy!) and loop it around something that will not move.  Step slightly back but you actually want your feet closer to where you are anchored.  Come up onto the balls of your feet and you will remain there throughout the entire exercise. While on the balls of your feel lean back as far as you can so your body is in a straight line but coming out from your feet diagonally.  Squat very low then come back to starting position.  Squeeze your entire body really tightly throughout move especially your abs, glutes, and legs.  This is a lot harder than it may look)

*2 sets of 15 reps/side Ab Choppers using one 8 pound dumbbell (Lay on back on a mat with legs bent.  Grasp a dumbbell in both hands above one of your shoulders with arms out straight.  Crunch up, twist, and “chop” across your body so the dumbbell lands on the side of your opposite hip (opposite the shoulder you started at.  Repeat until all reps are done then switch sides)

*4 sets of planks with 30 Booty Pulses per eg (Get into a forearm plank position.  Lift one leg an quickly pulse it up and down 30 times then repeat on other side to complete one set.  This is my burnout section.  Your glutes should be on fire!  Enjoy!!)

Finish with 15 minutes moderate cardio with an emphasis on incline and glutes (I did a moderate/high incline on the elliptical but pressed backwards through heels to especially focus on my glutes)

Stretch well!! 🙂

Post workout sweaty selfie-If your hair is messed up and your dripping sweat you know you got a great workout in lol!