Leg and Butt Guide

September 11, 2017 | Author: Her Angela | Category: N/A
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BUTT& AN ALEXA JEAN FITNESS PROGRAM

LEG

30-Day

CHALLENGE

COPYRIGHT 2015 Prepared exclusively for [email protected] Transaction: 99964

Lex Brown LLC

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.

Copyright 2015

Lex Brown LLC 1 Prepared exclusively for [email protected] Transaction: 99964

#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

Copyright 2015

Lex Brown LLC 2 Prepared exclusively for [email protected] Transaction: 99964

WORDS TO LIVE BY

YOU WILL NEVER KNOW YOUR

LIMITS

UNLESS YOU PUSH

YOURSELF

TO THEM

Copyright 2015

Lex Brown LLC 3 Prepared exclusively for [email protected] Transaction: 99964

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

Copyright 2015

20 REPS

4 Prepared exclusively for [email protected] Transaction: 99964

Lex Brown LLC

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

Copyright 2015

5 Prepared exclusively for [email protected] Transaction: 99964

Lex Brown LLC

Week 1

WEDNESDAY REST DAY / STRETCH DAY

Copyright 2015

Lex Brown LLC Prepared exclusively for [email protected] Transaction: 99964

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

Copyright 2015

Lex Brown LLC 7 Prepared exclusively for [email protected] Transaction: 99964

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

Copyright 2015

15 REPS

Lex Brown LLC Prepared exclusively for [email protected] Transaction: 99964

Week 1

SATURDAY REST DAY

Week 1

SUNDAY REST DAY

Copyright 2015

9 Prepared exclusively for [email protected] Transaction: 99964

Lex Brown LLC

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

Copyright 2015

20 REPS

10 Prepared exclusively for [email protected] Transaction: 99964

Lex Brown LLC

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

Copyright 2015

Lex Brown LLC Prepared exclusively for [email protected] Transaction: 99964

Week 2

WEDNESDAY REST DAY / STRETCH DAY

Copyright 2015

12 Prepared exclusively for [email protected] Transaction: 99964

Lex Brown LLC

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

Copyright 2015

13 Prepared exclusively for [email protected] Transaction: 99964

Lex Brown LLC

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

Copyright 2015

20 REPS

14 Prepared exclusively for [email protected] Transaction: 99964

Lex Brown LLC

Week 2

SATURDAY REST DAY

Week 2

SUNDAY REST DAY

Copyright 2015

15 Prepared exclusively for [email protected] Transaction: 99964

Lex Brown LLC

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

Copyright 2015

20 REPS

16 Prepared exclusively for [email protected] Transaction: 99964

Lex Brown LLC

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

Copyright 2015

10 REPS - EACH LEG

17 Prepared exclusively for [email protected] Transaction: 99964

Lex Brown LLC

Week 3

WEDNESDAY REST DAY / STRETCH DAY

Copyright 2015

Lex Brown LLC Prepared exclusively for [email protected] Transaction: 99964

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

Copyright 2015

Lex Brown LLC Prepared exclusively for [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

Copyright 2015

Lex Brown LLC Prepared exclusively for [email protected] Transaction: 99964

Week 3

SATURDAY REST DAY

Week 3

SUNDAY REST DAY

Copyright 2015

Lex Brown LLC Prepared exclusively for [email protected] Transaction: 99964

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

Copyright 2015

22 Prepared exclusively for [email protected] Transaction: 99964

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

Copyright 2015

Lex Brown LLC Prepared exclusively for [email protected] Transaction: 99964

Week 4

WEDNESDAY REST DAY / STRETCH DAY

Copyright 2015

Lex Brown LLC Prepared exclusively for [email protected] Transaction: 99964

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

Lex Brown LLC Prepared exclusively for [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

Copyright 2015

Lex Brown LLC Prepared exclusively for [email protected] Transaction: 99964

Week 4

SATURDAY REST DAY

Week 4

SUNDAY REST DAY

Copyright 2015

Lex Brown LLC Prepared exclusively for [email protected] Transaction: 99964

GET CONNECTED instagram.com/alexajeanfitness instagram.com/alexajeanbrown www.alexajeanbrown.com

Copyright 2015

Lex Brown LLC Prepared exclusively for [email protected] Transaction: 99964

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