Shape Your Legs & Glutes – Full Gym Workout

Shape Your Legs & Glutes – Full Gym Workout
Does this picture get your excited for summer or what?! I can’t wait for sunny days outside by the lakes here in Minnesota!!

Another Monday, and another workout! Legs and glutes are my FAV muscle group to just destroy in the gym. I feel strong and powerful when I push myself to my limits, and I may by one of the only ones, but I LOVE the feeling of sore legs and glutes 🙂 For this workout it’s ideal to have access to a smith machine, lying leg curl machine, and leg extension machine.

For another awesome leg and booty workout, check out this post: Booty Building Leg Workout

Before your workout begins, make sure you have your post workout fuel ready to go!

After tearing down your muscles, you need time to recover.  Another thing you need to recover is the correct fuel. I recommend using a dairy-free protein powder along with a replenish/recovery drink. The Vega Sport Line is perfect for all your post workout needs.

To replenish your glycogen and carbohydrate levels, you should be consuming a good recovery drink. Vega has a Recovery Accelerator drink which will help your body recover faster and allow your body to keep burning fat instead of muscle even after your workout ends!

Then build your muscles back up with Vega Sport Protein! (chocolate is the best flave)! If you order online, you can take advantage of the 45 serving size tub. It’s nearly half the price per serving as their standard 19 serving tub, so totally worth it!

Learn more about the different proteins that Vega offers in THIS POST.

Your pre-workout fuel is just as important as your post-workout fuel!

Start off by making sure you’re well hydrated, since you will be working up a sweat during this workout. Drink a full glass of water (with a squeeze of lemon) and then start prepping your pre-workout drink.

The Vega Sport Line also has the perfect pre-workout supplement that your body needs. It’s only 70 calories and contains just the right amount of carbs and natural caffeine to keep your body going without bogging you down.


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Let’s get into the workout! (full details below image)

Shape your legs & glutes gym workout

Workout Details

Superset 1

Smith machine lunges: Complete 10 lunges on one leg before switching to the other leg. Use a heavy weight so that the last 3 sets are challenging.

Alternating Lunge Jumps: Don’t let your knees touch the ground and really work on exploding through each jump.

Superset 2

Smith machine deadlifts: Set up a box to stand on so your feet are elevated high enough to complete a full deadlift. Make sure to keep your back straight and pull through our glutes and hamstrings on the way up. (bonus: add a little shoulder shrug a the top in each deadlift to engage your upper body as well)

Box step ups: Use the same box you were using for the deadlifts and complete 10 step ups in each leg. Really explode through each step and drive your opposite knee up. This is optional, but you can also add some weight to this movement, I prefer to keep it a bodyweight exercise to focus more on those deadlifts.

Superset 3

Lying leg curl machine: Use the lying machine for this movement to easily transition to the weighted glute bridge. Make sure to keep a slight bend in your knees to protect them.

Weighted glute bridge: Using the same leg curl machine, turn around to face the “bar.” Position your body so that the bar is on your hips and your back in halfway on the bench behind you. Complete 10 glute bridges, you may have to increase your weight a lot compared to the lying leg curl weight you can do.

Set 4

Seated leg extension – with your last set as a drop set: Complete 3 sets of 10 reps on a fairly heavy weight. Then for your drop set complete as many reps as you can while dropping your weight in about 10 pounds increments. Do not rest during your drop set. As you drop weight you should feel the burn!!

Burnout

Finally we move to the burnout! You will probably hate me for this one, but you’ll love me later 😉 Make sure you have some space to move forward for this burnout. Start by completing 2 walking lunges (one on each leg) then move right into 1 jumping lunge on each leg and again right into the sumo squat jump.

These last 3 jumps should be fluid. It should look like this: lunge, lunge, lunge jump, lunge jump, sumo squat jump. Complete this sequence 20 times total with as little rest as possible!


If you’re looking for a new plant based protein, read more about Vega protein supplements in this post: Top Vegan Protein Supplements – Easy for Travel

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