Gym Workout For Bum And Legs

Leg Workouts For Men The Big Tree Trunk Leg Workout

Hey, what's going on, guysé Troy here withWeightGainNetwork . We got the highly anticipated Tree Trunk Leg workout. I know you guys havebeen really eager to get an awesome leg workout from me, so I got a killer leg workout calledTree Trunk workout, because it's gonna focus on our quadriceps and our hamstrings. It'sdeveloping the two most important lower body muscle groups. So, this is an awesome Tubefor a lot of you beginners, who aren't confident and go really heavy on the squat and the deadliftyet because we have a lot of isolation and shaper exercises for the hamstring and thequadriceps and the hip flexors and it will give you guys a base strength so you don'tedge yourself going really heavy on the squat

and the dead lift. So, let me dive right intothe Tree Trunk Leg workout and see how it'll get you guys really strong on your quads andyour hamstrings. So, let's get right into it. All right, guys. First step. We've got anawesome quadricep exercise. We've got the leg extension machine. Now, I know you guysdo this exercise a lot, but we're gonna throw a little different advanced variation to it.We're gonna do a rest pause set with this. So, what we're gonna do is we're gonna go10 reps, fairly heavy on the first set, we're gonna rest for 20 seconds, and then we'regonna go till failure on the second set. So,

you wanna you wanna pick a weight withthat first set, you're pretty close to failure at around 10, and that second set, you'reable to lift between 5 and 8. So, here's how it works. And another thing. If you're reallyfocusing on growing a muscle, you wanna keep your reps slow, in control. You wanna contractthat muscle, back down slow. So, you wanna be close to failure with that first set. Takesome deep breaths. Count to about 1520 seconds in your head. You are mentally prepared togo all out. The second set is so important once this rest pause starts to go all out.So, let's go for 6 here. That's not the rest pause. That was all so much harder than justdoing, you know, 34 sets, and then resting

2 minutes between. If you guys really wannashock your legs, shock any muscle into growth, try out the rest pause strategy. All right. Next step. We've got the singleleg. Some weird country in Europe dead lift, all right some people call it Russian, Bulgarian I don't know what the hell you call it but it is the single leg. Stiff leg dead lift.So, I'm gonna focus on each hamstring. This is an awesome isolation exercise, so if youguys are strong enough to go really heavy on the dead lift yet, it's gonna strengtheneach hamstring. So, let me demonstrate how to do it. You wanna hold the weight, so ifI'm going on my left side I'm going on my

left hamstring I should say I wanna holdthe weight in my right hand. So, new exercise that will work for your balance too. So, youwanna bring this leg back. Keep your leg straight. Okay. pause If you guys aren't flexibleenough to go far down at times, your muscles are tired then. And that's all. That's howit looks. Switch sides. And that's how that looks. Huhé So, awesome exercise isolatingeach hamstring. Each half is prepared for those really heavy dead lifts. All right, guys. Third part of the leg workout.We're gonna get right into the Dumbbell Bulgarian split squat. This is one of the most challengingleg exercises. I'm gonna focus on our hip

flexors, focus on one quadricep at a time.So, you wanna put one foot behind you, and you wanna keep your knee right over your toe.You wanna have slow control, and back up. Switch legs. All right, guys. Fourth part of the leg workout.We're gonna do weighted dumbbell stepups. We're gonna be engaging our hip flexors, reallynailing our quads. Now, we're gonna transition right into a weighted dumbbell lunge. I'mjust gonna walk down a straight line. I'm gonna go for six on each leg. So, let me demonstrate.So, you wanna pick a stepup box. We're You're at about 90 degrees when you take a step upon. So, drive leg up to here.

Legs and Glutes Workout for Women Whats In My Kitchen No Excuse Girl

Hi everyone. it's Esther here. I hope you'redoing well. Um, just wanted to quickly take you through my refrigerator. Show you someof the groceries that I just bought. I just went to Costco and Ialso just went to thefarmer's market. So my fridge is pretty stocked up right now. So I just want to show you whatsorts of things I buy to support my workout routine and make sure I'm eating clean allthe time. Even if you don't have a gym routine you're doing or if you're not even exercisingright now, it's still good to see because it's things that will keep you healthy. It'sall healthy stuff in there. So, I will show you what's in there and then I also have mylegs and glutes workout in this tutorial as well

coming up right after we look in my refrigerator.So, stay tuned for that. But, if you have any questions on any of this. On what's inmy refrigerator, what sorts of things I eat, or on the workout, just comment below. I'lltry to answer them for you. So, let's go see what's in my fridge! We are in my freezer.So, just going to show you a few things. So this is actually ribeye steak. I don't eattoo much ribeye. This is more of a treat when I just want a little bit of red meat. ButI'll eat it maybe one a week or so. This is a big bag of broccoli. So this comes in handysince it's frozen. Um, when I run out of fresh vegetables I can always just eat this. Mahimahi. A good white fish. Ground bison. Lots

of chicken breast. Chilean sea bass. Thisis good stuff. My hands are freezing! Organic berries. This is really good for smoothiesand stuff like that. Dark sweet cherries. Another good thing for smoothies. Curry powder,which I hardly ever use! But, every once in a while. Ground turkey. Oat flour. This isstuff I'll use to bake cause I don't eat regular white flour. Unsweetened cocoa. I'll put thatin like protein smoothies and stuff like that. Bags and bags of these chia seeds. I needto use them more. Okay that was the freezer. So now we're in the refrigerator and Ihaveegg whites. Diet iced tea. I don't really drink this too much. This is more for my husband.I've got water. Lots of water I drink. Coffee.

These are my steel cut oats. I get them fromCostco. I also have these steel cut oats. Um, I don't eat them as much I like thesebetter. This is broccoli that I made. Sea asparagus. Good stuff. Just leftovers. Onions.These are um, Kirkland eggs. You can see I'm almost out of this one. I went ahead and boughtanother one already. This is leftover pizza. So, it's pretty much a staple cheat meal inmy household. so usually when I eat a cheat meal um, it's on the weekends. And I havepizza and wing night pretty frequently for a cheat meal. That's what that is. And thisis just a container of protein powder. I have protein powder kind of like all over the place.And this I bought at the farmer's market today.

So I got some eggplant. Zucchini. Bell pepper.I got red and green. cilantro. I also got some kale. And they don't put the kale inbags here when you go to the farmer's market so I just put it all down here. I'll probablymove it into my own bag shortly. Bacon crumbles. That's more for my husband than for me. Samehere. I don't really eat this. This is something my husband eats. But it's a pretty good um,you know low calorie snack. zero sugar, 6 grams of protein. Zero carbs. I have sugarfree maple syrup. I only use this every once in a while. When I'm making protein pancakes.Sriracha sauce. I have two kinds of salsa. I have this green chile salsa. And then Ihave this red salsa. Organic salsa medium

from Costco. This is organic butter. Garlic.Pickles. I hardly ever eat this. Sugar free strawberry preserves. I was on this kick inum Kona. I would put it on my protein pancakes also. And then the rest I think is just likevitamins and stuff. I won't go through all that. And then for spices I have himalayanpink salt. Lemon pepper. Organic seasoning. Peppercorn. Garlic. All these spices. Lotsof hot sauce. I don't really eat the honey anymore but it's there. I am a big lemon pepperfan. I like to put this on everything pretty much. I even have another container of it.Fats. So I mainly use coconut oil on most of my stuff. But occassionally I'll use thisif I need to just spray a pan. And, sesame

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