Workout for Legs & Glutes

Wall Sit
Stand with your back about a foot away from a wall (adjusting if necessary) and lower yourself into a sitting position, using the wall to brace yourself. Your back should be flat against the wall, your feet flat on the ground, and your knees and hips each bent at a 90-degree angle. Keep your chest up and your abs engaged, and breathe deeply!
Hold for 30 seconds.

Jump Squats
Do a squat slowly enough to feel all of your muscles working. (Note: don’t let your knees go further ahead than your toes as you squat.) As you come up out of the squat, jump straight into the air, then land and go smoothly into another squat.
Do 15 reps.

Lunges
Take a big step to the front with one leg, and sink down so that your back knee almost touches the floor. Stand up and bring your back leg to the front, lifting your knee toward your chest as you do. Repeat on the other side.
Do 15 reps on each leg.

Calf Raises
Stand with your feet a few inches apart. Lift yourself onto your toes, then lower yourself back onto your full feet.
Do 30 reps.

Step-Ups
Step up with one foot onto a bench, a chair, or another stable object that’s about knee-high. As you raise yourself onto it, lift the other knee up toward your chest, then step back down.
Do 15 reps on each leg.

Hip Raises
Lie down on a mat or something else comfortable but firm. Put your feet flat on the floor with your knees bent. Lift up your hips, so nothing between your shoulders and your feet is in contact with the floor. Hold at the top and feel your glutes working, then lower your hips back down slowly.
Do 15 reps.

Stretch to finish off!
Get into a downward dog position, then raise each leg about three times, alternating. Move into a child’s pose and hold for about 30 seconds. Next, get into a split position and lean toward one side, holding the position for about 30 seconds, then lean toward the other side for another 30 seconds. Finally, stand up straight, then just bend over and try to touch your toes! Hold this one for about 30 seconds too.

Keep your core engaged throughout all of these exercises! This will help you tone your core even more, and make things easier on your legs. Remember that about 80% of getting in shape is about your diet, and only 20% is exercise, so be sure to eat well in addition to doing this exercise routine! Here’s a bonus recipe for some delicious protein balls to eat after your workout.

Power Balls

Ingredients:
1 scoop protein powder
7 dates
2 tablespoons cacao powder
2 tablespoons almonds

Method:
Put all of the ingredients in a food processor, and process until it’s well mixed. Form into balls, and enjoy!

Let me know what kinds of content you want, and go check out the video for this workout routine if you’re a visual learner and want to see what these exercises look like.

Love you,

Yovana