September 11, 2017 | Author: Her Angela | Category: N/A
BUTT& AN ALEXA JEAN FITNESS PROGRAM
LEG
30-Day
CHALLENGE
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Disclaimer
This E-Book (Butt & Leg 30-Day Challenge) and its associated content are for informational purposes only. Before performing any suggested testing and/or exercise assessments and practices, you should consult with a qualified professional who is familiar with such exercise assessment techniques and may properly interpret the results. By using this E-Book (Butt & Leg 30-Day Challenge) you agree to hold harmless Alexa Brown, Alexa Jean Fitness, www.alexajeanbrown.com and Lex Brown LLC from any liability or personal injury associated with any content on this E-Book (Butt & Leg 30-Day Challenge). We do not guarantee you will lose any weight just from reading this document. Your results are completely dependent on what you do with this knowledge. If you're unsure if you should follow any of the guidelines mentioned within any of the content of this E-Book or site related to this content, contact a qualified professional.
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#alexajeanfitness SHARE YOUR PROGRESS Take a before picture and at the end of each week take a progress picture. Tag me in your progress and transformation photos on instagram #legbuttguide #alexajeanfitness and #AJFtransformations
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WORDS TO LIVE BY
YOU WILL NEVER KNOW YOUR
LIMITS
UNLESS YOU PUSH
YOURSELF
TO THEM
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Week 1
MONDAY
Complete this circuit 3 times with 1 minute rest between each round. REVERSE LUNGE INTO KICKOUT BURPEE
10 REPS - EACH LEG
INNER THIGH LEG LIFT
15 REPS - EACH LEG
CHERRY PICKER SQUATS
20 REPS
STANDING SIDE LEG LIFTS
15 REPS - EACH LEG
PULSE SQUATS
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20 REPS
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Week 1
TUESDAY
Complete this circuit 3 times with 1 minute rest between each round. PLANK LEG LIFT
15 REPS - EACH LEG
DONKEY KICKS
20 REPS - EACH LEG
PLANK LEG LIFT TOE CROSSOVER
15 REPS - EACH LEG
SINGLE LEG GLUTE BRIDGES
10 REPS - EACH LEG
SQUAT WITH KICKBACK
10 REPS - EACH LEG
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Week 1
WEDNESDAY REST DAY / STRETCH DAY
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Week 1
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round. JUMP LUNGE
30 SECONDS
20 SECONDS REST
STAR JUMPS
30 SECONDS
20 SECONDS REST
LUNGE KICK FORWARD
30 SECONDS
20 SECONDS REST
SUPERMAN LEG CURLS
30 SECONDS
20 SECONDS REST
BURPEES
30 SECONDS
20 SECONDS REST
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Week 1
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round. CROSS LEG GLUTE BRIDGE
15 REPS - EACH LEG
SUMO SQUATS
20 REPS
FACE UP GLUTE BRIDGE
10 REPS
CURTSY SQUATS
10 REPS - EACH LEG
SQUAT JUMP FORWARD
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15 REPS
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Week 1
SATURDAY REST DAY
Week 1
SUNDAY REST DAY
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Week 2
MONDAY
Complete this circuit 3 times with 1 minute rest between each round. PLANK JACKS
20 REPS
INNER THIGH FROG BEND
20 REPS
FORWARD LUNGE TO SINGLE LEG DEADLIFT
10 REPS - EACH LEG
INNER THIGH LYING LEG LIFT
15 REPS - EACH LEG
SQUATS
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20 REPS
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Week 2
TUESDAY
Complete this circuit 3 times with 1 minute rest between each round. FIRE HYDRANT LEG EXTENSIONS
20 REPS - EACH LEG
CURTSY SQUAT TO SIDE KICK
10 REPS - EACH LEG
PLANK LEG LIFT
10 REPS - EACH LEG
SUMO SQUAT
15 REPS
STRAIGHT LEG - LEG LIFTS
15 REPS - EACH LEG
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Week 2
WEDNESDAY REST DAY / STRETCH DAY
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Week 2
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round. BURPEES
30 SECONDS
20 SECONDS REST
JUMP LUNGES
30 SECONDS
20 SECONDS REST
CRISSCROSS JACKS
30 SECONDS
20 SECONDS REST
MOUNTAIN CLIMBERS
30 SECONDS
20 SECONDS REST
SQUAT JUMP FORWARD
30 SECONDS
20 SECONDS REST
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Week 2
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round. BURPEE GLUTE KICKS
10 REPS - EACH LEG
REVERSE LUNGE KICKBACK
10 REPS - EACH LEG
SQUATS
40 REPS
INNER THIGH LEG LIFTS
15 REPS - EACH LEG
GLUTE BRIDGES
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20 REPS
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Week 2
SATURDAY REST DAY
Week 2
SUNDAY REST DAY
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Week 3
MONDAY
Complete this circuit 3 times with 1 minute rest between each round. INNER THIGH FROG BEND
20 REPS
CHERRY PICKER SQUATS
20 REPS
CURTSY SQUATS
15 REPS - EACH LEG
SUMO SQUATS
40 REPS
INNER THIGH LEG LIFTS
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20 REPS
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Week 3
TUESDAY
Complete this circuit 3 times with 1 minute rest between each round. FIRE HYDRANTS
20 REPS - EACH LEG
SINGLE LEG GLUTE BRIDGE
15 REPS - EACH LEG
STRAIGHT LEG - LEG LIFTS
10 REPS - EACH LEG
SQUATS
40 REPS
PLANK LEG LIFT TOE CROSSOVER
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10 REPS - EACH LEG
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Week 3
WEDNESDAY REST DAY / STRETCH DAY
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Week 3
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round. STAR JUMPS
30 SECONDS
20 SECONDS REST
SUPERMAN LEG CURLS
30 SECONDS
20 SECONDS REST
BURPEES
30 SECONDS
20 SECONDS REST
JUMP LUNGES
30 SECONDS
20 SECONDS REST
CRISSCROSS JACKS
30 SECONDS
20 SECONDS REST
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[email protected] Transaction: 99964
Week 3
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round. SQUAT JUMP FORWARD
CROSS LEG GLUTE BRIDGE
10 REPS
20 REPS - EACH LEG
INNER THIGH FROG BEND
15 REPS
STANDING SIDE LEG LIFTS
15 REPS - EACH LEG
PLANK LEG LIFTS
30 REPS - EACH LEG
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Week 3
SATURDAY REST DAY
Week 3
SUNDAY REST DAY
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Week 4
MONDAY
Complete this circuit 3 times with 1 minute rest between each round. REVERSE LUNGE INTO KICKOUT BURPEE
CURTSY SQUATS
10 REPS - EACH LEG
20 REPS - EACH LEG
INNER THIGH LEG LIFTS
15 REPS - EACH LEG
PULSE SQUATS
30 REPS
SUMO SQUATS
50 REPS
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22 Prepared exclusively for
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Lex Brown LLC
Week 4
TUESDAY
Complete this circuit 3 times with 1 minute rest between each round. DONKEY KICKS
20 REPS - EACH LEG
FIRE HYDRANT LEG EXTENSIONS
15 REPS - EACH LEG
PLANK LEG LIFT TOE CROSSOVER
15 REPS - EACH LEG
SINGLE LEG GLUTE BRIDGE
20 REPS - EACH LEG
STRAIGHT LEG - LEG LIFTS
30 REPS - EACH LEG
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Lex Brown LLC Prepared exclusively for
[email protected] Transaction: 99964
Week 4
WEDNESDAY REST DAY / STRETCH DAY
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Week 4
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round. STAR JUMPS
30 SECONDS
20 SECONDS REST
SUPERMAN LEG CURLS
30 SECONDS
20 SECONDS REST
SQUAT JUMP FORWARD
30 SECONDS
20 SECONDS REST
CRISSCROSS JACKS
30 SECONDS
20 SECONDS REST
SQUATS
30 SECONDS
20 SECONDS REST
Copyright 2015
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[email protected] Transaction: 99964
Week 4
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round. PLANK JACKS
20 REPS
CURTSY SQUAT TO SIDE KICK
PLANK LEG LIFT
15 REPS - EACH LEG
20 REPS - EACH
SQUAT JUMPS
15 REPS
GLUTE BRIDGE
25 REPS
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Week 4
SATURDAY REST DAY
Week 4
SUNDAY REST DAY
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