My Full Leg And Booty Workout 

My Full Leg And Booty Workout
 

I do this exact workout once a week, on Mondays after my legs are nice and rested after the weekend. It's simple and easy to follow, but you may have some difficulties with the deadlift. It may be worth paying for a session with a personal trainer to teach you the correct technique for a few of these exercises, specifically the deadlift, as it's a complicated move that requires the correct posture and technique to gain the maximum results. I've been doing this workout for the past 4 weeks and have already seen an increase in the size of my legs. It's also important when training for muscle growth, to eat, eat, eat! You're not going to see gains without eating in a calorie surplus, so remember to fuel your body with the calories it needs to grow. 

Make sure you warm up first because as it's really important to increase blood flow to your muscles and increase heart circulation. This will help you a). avoid injury and b). perform better. Both these reasons are pretty solid ones, so don't skip it, even thought I know it's tempting! 

This workout does require a gym and the following equipment:
- barbell
- leg press (plate loaded machine)
- smith machine
- leg extension machine
- hamstring curl machine

I have given a tempo of 4:1:2:0. For those that don't know, the tempo is the rate of time that a rep is performed. So in a tempo of 4-1-2-0 The first number (4) is the eccentric (lowering part), the second number (1) is the pause/hold in the lift, the third number (2) is the concentric (lifting part) and the fourth part (0) is the pause at the end of the rep. It's important to stick to the tempo if you want to see muscle growth, don't do fast reps, slow and controlled is the way. 

As we are working towards muscle growth, we are picking a moderate weight and increasing the reps to 12-15. To know if the weight is right for you, it should be extremely difficult to lift the weight in the last 2 reps. If you're hitting 15 reps in all 5 or 3 sets every time, it's time to increase your load. 

I've provided a brief explanation below of each exercise, but I would also recommend check out Bodybuilding.com and searching their database for full instructional videos. 

Tempo
4:1:2:0
Warmup
Spend 5 minutes on the cross trainer or treadmill
Reps
12-15
Rest (seconds)
60-90
Exercises
Deadlift - 5 sets
Back Squat - 5 sets
Donkey Kicks - 3 sets
Leg Press - 3 sets
Leg Extension - 3 sets
Hamstring Curl - 3 sets

Deadlift

  • Space your feet hip width apart

  • Turn your toes slightly out

  • Grip the bar with your palms pronated and your hands should be positioned just outside your legs

  • Maintain a neutral spine, no curving

  • Take the slack out of the bar before your lift

  • Pull the bar up, moving the bar over your shins and up to your mid thigh

  • Thrust your hips forward and squeeze your glutes together and lock your knees

  • Slowly lower the weight onto the floor by unlocking your hips and bending your knees

Back Squat

  • Stand in-front of the squat rack with the bar behind you

  • Place the bar on your upper back (use a foam pad to reduce discomfort)

  • Step out from under the bar and stand tall

  • Lock your knees

  • Squat LOW! Move down toward the ground until your hips are below your knees

  • Keep your lower back neutral, no curving

  • Make sure knees are out not bending inwards

  • Stand upwards, locking your knees at the top

Donkey Kicks (on Smith Machine)

  • Get down on all fours and rest your forearms on the ground

  • Keep your head facing down

  • Keep your back neutral  

  • Raise your left foot (your arch) underneath the bar

  • Push upwards keeping your leg in a straight line and extending your leg

  • Activate your glutes by squeezing as you get to the top

  • Lower your leg down until your knee is just off the ground

Leg Press

  • Sit down on the machine

  • Place your feet in-front you at a shoulder width stance

  • Lower the safety bars and push the platform all the way up

  • Do not lock your knees! Knees should be slightly bent

  • Lower the platform until your legs form a 90 degree angle

  • Push the platform upwards with the heels of your feet

Leg Extension

  • Sit on the seat and adjust the machine. The leg pad should sit on your ankles and your knees should be just off the edge of the seat

  • Extend your legs slightly

  • Hold onto the handles at the side and extend your legs outwards

  • Lower slowly back down

Lying Leg Curl

  • Lay face down on the machine

  • Adjust the machine so that the leg pads are slightly above your ankles

  • Don’t arch your back

  • Keep your core tight

  • Squeeze your hamstrings on your eccentric and concentric movements

  • Curl the weight up as far as possible

  • Lower slowly back down

  • Use slow controlled movements

Goodluck!

Maddy x

@mimikinis 💓 I love being creative and I love every second I spend on Mimi Kini. However, recently I’ve been so busy that and I struggle to maintain any sort of “balance” in my life. I haven’t been home for longer than 2 weeks since July. I find it difficult to balance my work, my relationship, friendships, family and my health. I tend to put 100% into something that I focus on which is always work, leaving little left over to the other people that are important in my life. I become so obsessed and passionate about what I’m working on, that everything else falls to the wayside. I get so much joy and satisfaction out of work, that I forget I need anything or anyone else in my life. I forgot to message my best friend on her birthday, I didn’t call or message my mum for 3 weeks when I was away, I hardly message my twin sister anymore, I wouldn’t checkin with my boyfriend for days on end, and eventually, people would start to give up on me. It leaves me with a huge feeling of guilt and makes me want to just bury my head further in my work so I don’t have to face up to the fact that I constantly disappoint people. Since losing Mimi, it’s made me realise how important it is to make time for those you love. I remember the last week I spent with Mimi and I only went with Sid to walk her once because I was too busy with work. It breaks my heart when I think about it, because these are the best, most special memories you can experience in life. We all want to make promises to ourselves to work harder, hustle more, get up earlier, go to be later and try, try again until we succeed, but it’s also really important to make sure you don’t lose sight of what’s really important and what really matters. So, instead of only just making a promise to myself to eat healthier, get stronger and work harder, I’m also making a promise to myself to make time to all the special people in my life who haven’t given up on me! Me being me, I’ve come up with a list to help me achieve my goals of being a better me. If you want to join me on my 8 week “Be Your Best You” challenge, then click through to the link in my bio to download my free PDF!
💓 If you like this workout, remember to like and save so you try it later! 💓 Plates aren't just for barbells! You can get a great workout from just using a plate. This is great fat burning circuit to give you all the feels in your leggies! The best way to burn fat is to target the legs through compound exercises. They make you work all your muscles the hardest, thus resulted in the most amount of calories burned. 🔥 Fat Blasted Leggie Workout 🔥 💖 Wood Chop 3x12 💡Pro Tip: This is a great one for your abbies! Breathe out as your twist your torso and keep your core engaged. 💖 Rotating Kneeling Front Hold 3x8 💡Pro Tip: Another great one for your abs and it's because a big fav of mine. Make sure not to tuck you chin, and direct your gaze forward. Level up, and keep the reverse knee off the ground. 💖 Squat Front Press 3x10 💡Pro Tip: This is a really great full body movement as it’s great for your core as well! If you struggle with squats I recommend exercise as holding the weight in front of you will help with your form. 💖 Floor to Press 3x10 💡 Pro Tip: Try do this in a flowing movement so it’s not jerky. 💖 Single Leg Deadlift 3x12 💡 Pro Tip: keep your gaze on one spot in front of you to help you stay balanced
🌏🌻World Vegan Day 🌻🌎 so here’s a pic of my butt coz #relevant 🌱 Now. I know I have many comments and DMs about this and a wide range of differing views. But the below are my views - you don’t have to agree with me and that’s okay if you don’t. You never deserve to be shamed or bullied, this will never, and has never, resulted in anyone changing their mind. It will only further enforce your views and push others away from you. It’s not a black and white situation. I don’t believe if you can’t go vegan then you should just keep eating meat. Some people can’t afford to be vegan. Not all people have the privilege to be vegan either. Fast food is affordable and cheap. If you have a family, you work two jobs and you’re struggling, becoming vegan is not exactly a priority, being vegan is a privilege. Telling somebody that if they can’t go vegan then they shouldn’t do anything at all is ridiculous to me. If we can make a change, no matter how small, it all adds up. Small steps. You don’t expect someone who has never exercised before to start training for their first bikini comp tomorrow. Change doesn’t happen overnight. And if it did for you, that’s great. But you can’t presume that everyone is like you. Many vegans used to be vegetarians and many vegetarians used to be pescatarians and many pescatarians used to do meatless Monday’s. We all start somewhere. Don’t condemn someone else’s starting point because it doesn’t align with yours. We can all make small changes everyday to do better and contribute to the welfare of animals and the environment. My cookbooks are on sale for the next 24 hours if you want to get in on the fun (lol this post didn’t sound fun haha but the recipes are!😂) and make the world a little bit better, one small change at a time 🦋 Use code WORLDVEGANDAY for 20% off 🌈
Don’t forget to tap and save for later 💛Feeling like a sexy banana 🍌 in this lil @gymshark get-up 🍌 Someone commented on my inner thighs the last time I wore shorts saying that I shouldn’t wear them because I had “fat inner thighs” and should probably do some exercises to reduce that. She then defended herself saying that she was doing me a favour and helping me out because I probably wasn’t aware of my fatty inner thighs 🙄 It is something I’m insecure about because I don’t have rock hard inner thighs, and I’ve always been aware that my shorts dig into my thighs. But I just wasn’t that bothered. Then after that comment I felt like I should be more self conscious of them. When other people comment on someone else’s body to let them know that they have no boobs, or no butt or a fat stomach or cellulite, you’re not telling that person something they don’t already know. Trust me, we know. But if we’re showing it, it’s clear we also don’t care 🤷🏼‍♀️ Anyway... enjoy my shorts haha! You guys have been loving my at home workouts so here’s another one to add to your routine! It’s a burner 🔥🔥🔥 🌞 Side Plank + Oblique Crunch x15 🌞 Kneeling Rotating Twist x10 🌞 Raised Leg Toe Taps x15 🌞 Single Leg Ab Bikes x15 each leg 🐝 Perform 5 rounds with 1 minute break between each round
Goes to the hairdresser *shakes butt* 🤦🏼‍♀️ what can I say? Old habits die hard lmao 💁🏼‍♀️ @circlesofhair thanks for filming me shake my tush, and bringing me multiple cappuccinos and giving the best damn head massages ever 💓💓💓
🌟Smith Machine workout going down🌟The smith machine gets a lot of slack for being the lazy girls alternative to using a barbell, but I believe it’s got its uses. If you don’t have access to a barbell, a SM is your next best bet. One thing to remember when doing squats, because the bar is on a fixed vertical path, you won’t be able to shift your hips back. For that reason, your torso should remain in upright to a greater extent and your hips will remain “under” your shoulders to a greater degree. 💥Reverse Lunge to Squat 3x8 per leg 💡 Pro Tip: Love doing this on the SM so I don’t fall over, much safer them using a barbell if you’re doing a complex like this. 💥 Bulgarian Split Squat 3x8 💡 Pro Tip: great to use the SM for this if you struggle with your balance doing regular Bulgarians. 💥 Single Leg Squat 3x6 per leg 💡 Pro Tip: Try and get as deep as possible! This will really burn out your quads and is harddd so don’t give up, just try your best. 💥 Hip Thrust 3x20 💡 Pro Tip: prefer to do this exercise on a SM where the bar goes all the way down to the bottom, as your gym may get pisses at you for standing on the bench lol
Dedicated for all the peeps in the back with the “she just pulled her knickers up” comment. One of my favs. My body composition has changed so much recently, smaller waist, wider hips and I’m getting some delts! They are still tiny but I love my lil shoulders so much 💓What’s your favourite body part? Mine used to be the bottom of my feet because it was the only part of me that I couldn’t dissect and hate on (I’m not even kidding). There’s nothing wrong with openly admiring a part of/or all of you ❤️ I’m still getting there, body part, by body part, but I’m getting there 👊🏼
🏡 Home Ab Workout 🏡 You can do these exercises if you have one 5kg set and one 10kg set of dumbbells. Home workouts can be brutal guys 😅 Really love these exercises, because not only do they workout your abs, but your whole upper body get a good burn as well 🔥 💓 Lying Lat Pullovers 5kg 💓 Side Bend 10kg 💓 Russian Twists 5kg 🌟 Do as a circuit AMRAP before you burn out!