L.A.B. Workout (Legs Abs Butt)

Go ahead and grab your water and a towel – your gonna need both.  Remember to focus on your form with every movement, particularly with those using weights.

BARBELL SQUATS – 4 sets, 12 reps, 60 sec rest between

1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.

REST 60-120 SECONDS

DONKEY KICKS – 1 SET, 50 REPS EACH LEG

1. Position yourself on all fours on a mat.
2. Position your hands underneath your shoulders and place your knees under your hips.
3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
4. Lower the knee without touching the floor and repeat the lift.
5. Once you’ve completed the reps on the right leg, switch legs.

REST 60-120 SECONDS

LUNGE FRONT KICKS – 3 SETS, 16 REPS, 60 SECONDS

1. Stand straight up with a tight core and flat back. Keep your gaze focused straight ahead as you step back with your right leg.
2. As you step forward into the starting position, launch the right leg into a front kick. Use the left side hand to touch your toe, if you are able to.
3. Return your right leg to the starting position. Repeat on other side. Keep alternating until you complete the set.

REST 60-120 SECONDS

DUMBBELL STEP UPS – 3 SETS, 16 REPS, 60 SECONDS

1. Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
2. Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
3. Slowly lower yourself to the starting position and switch legs.

REST 60-120 SECONDS

BARBELL HIP THRUSTS – 3 SETS, 12 REPS, 60 SECONDS

1. Sit on a padded surface with your legs out in front of you and the knees bent. Make sure your back is against a secured bench. Lay a barbell across your lap.
2. Focusing the tension in the glutes, raise your hips skyward, moving the bar up with you.
3. Pause when you feel the contraction in your glutes then slowly lower yourself to the starting position.

REST 60-120 SECONDS

BOSU BALL KNEE TO CHEST KICKOUTS – 3 SETS, 15 REPS, 45 SECONDS

• Place a BOSU Ball on the ground with the blue rubber side facing up. Carefully, sit yourself in the middle of the BOSU Ball and place your hands by your side for balance. Bring your knees towards your chest and hold this position.
• Slowly, extend your legs out while keeping a slight bend in your knees. Simultaneously, lean back while focusing the contraction on your core. Keep your balance with your elbows and forearms. Pause, hold the contraction, then return to the starting position.
• Repeat.

REST 60-120 SECONDS

BICYCLE CRUNCHES – 2 SETS, 40 REPS, 45 SECONDS

1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
2. Place your hands lightly on the sides of your head.
3. Curl your torso upwards so your shoulders are slightly raised off the floor..
4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
7. After each crunch, return to the start position inhaling as you do so.
8. Without pausing, repeat the movement to the other side.
9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

REST 60-120 SECONDS

RUSSIAN TWISTS – 3 SETS, 20 REPS, 45 SECONDS

1. Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold them down for you. Keep your knees bent.
2. Raise your upper body from the mat to form V-shape with your thighs.
3. Keep your arms fully extended in front of your chest, clasping your hands together.This is the start position.
4. In a smooth motion, twist your upper body to the right until you feel a stretch in your back and sides. Keep your arms parallel to the floor and exhale as you do this. Hold for a count of one and inhale.
5. Return to the start position while breathing out.
6. Repeat the movement,this time to the left side of your body.
7. Repeat.

As your strength increases, you can hold a weight plate or medicine ball in front of you to increase resistance and engage other muscle groups.

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