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The Workout Music Friday Five-Pack, V31 — Action Bronson, Drake, Audien, & T.I[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
[WOTM, 09/2015] Lean Out And Harden Your Body With The 3-Day Body Shredder Workout Split[T]hump, thump, thump. That's the sound of our latest fat-destroying, body-shredding behemoth. It's coming for you. We really hope you're ready. Whether you're brand new to the workout... -
Your Go-To Workout-Approved Makeup Routine[W]hen I workout, 99% of the time it’s with a fresh, makeup-free face. Unfortunately I’m no Beyoncé and hardly ever wakeup with skin that's deemed “flawless." A majority of the time I’m... -
Perk Up Your Derriere With The Build-A-Butt Workshop Glute Workout Plan [Workout Plans]Image: Oxygen Mag [W]elcome to the Build-A-Butt Workshop. It's a magical wonder emporium where saggy, flat butts are reconstucted and converted into plump, perky, well-shaped rumps. It's a... -
The 40 Best Body Weight Exercises To Build Muscle & Blast Fat ANYWHERE [Exercise Lists][N]ow we're talking body. The world is your body-blasting battleground. Whether you're rendezvousing to a tropical island for a sultry, sun-soaked vacation, looking to squeeze in a quickie... -
The Elite Six — 6 Advanced Six-Pack Ab Exercises To Build An HD, Razor Sharp Core[U]p your ab game. We're gunning for cover model status. Elite, exceptional six-pack abs require a MASSIVE amount of work and dedication. It's a hardcore commitment. But if your diet is on... -
[Workout Plans] Limber Up For Battle With Our 5 Minute Foam Rolling Repertoire*The 5 Minute Foam Rolling Repertoire is part 2 in our series on foam rolling. Before jumping in, read through part 1, which provides a FULL-blown primer on all-things foam rolling. [I]t's... -
How To Foam Roll Your Way To Reduced Pain, Regenerated Muscles, And Improved Mobility [Infographic][W]elcome to a brave new world. Whether you're a world-class athlete, running aficionado, or lifting legionnaire, foam rolling is an absolute must-do for anyone that exercises regularly. If... -
5 Omega-3 & Mineral Rich Seafoods To Stuff Into Your Fitness DietImage: Shutterstock [F]or most of us who are starting a fitness routine, we know which exercises to start with but diet can be a little bit more confusing. We tend to forget to eat right even... -
The Workout Music Friday Five-Pack, V30 — Drake, Audien, Lady Antebellum, and Tove Lo[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
[WOTM, 08/2015] Chisel Out Your Abs With The Oblique Obliterator Workout Gauntlet[C]hip, chip, chip away. When people think of gorgeous, tight, lickable abs, the six-pack muscles (aka the rectus abdominis) immediately jump into mind. They're glamorized by every Hollywood... -
Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video]A video posted by Olivia Munn (@oliviamunn) on Aug 1, 2015 at 11:15am PDT [Y]ou should be VERY, very scared of Olivia Munn. At least while she's training for her role as Psylocke—a...
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[WOTM, 09/2015] Lean Out And Harden Your Body With The 3-Day Body Shredder Workout Split
Workout B — Legs + Butt
1. Goblet Squats
How To:
Protocol: 3 sets — 20 reps
Target Muscle(s): Legs (All), Core, Shoulders, Biceps
- (1) Hold the top of a dumbbell so that it’s positioned over your chest. Keep it there throughout the movement.
- (2) Tighten your abs, maintain a flat back, and squat down until your thighs are slightly below parallel. Keep your chest up.
- (3) Contract your glutes and powerfully press back up to start.
Up the difficulty by pressing the dumbbell overhead at the top of each rep.
2. Bulgarian Split Squats
How To:
Protocol: 3 sets — 15 reps/leg
Target Muscle(s): Butt, Quads, Hamstrings
- (1) Grab 2 dumbbells and stand in front of a bench or step (or use a couch, table, etc.).
- (2) Place your right foot on top of the bench and step out roughly 2 feet. You should be able to stand comfortably.
- (3) Lunge forward until your left quad is parallel to the floor. Keep your core tight and resist the pull to lean forward — stay as upright as possible.
- (4) Powerfully push through your heel, contract your butt and hamstrings, and press up to a full stand.
- (5) Complete a full set on one side and repeat for the opposite leg.
3. Kettlebell Swings
How To:
Protocol: 3 sets — 25 reps/30 reps/35 reps
Target Muscles: Legs, Butt, Shoulders, Lower Back, Core
For kettlebell swings, use the heaviest kettlebell possible for the prescribed number of reps.
- (1) Place a kettlebell in between your feet. Maintain a flat back, bend down, and grab the handle. That’s your base position.
- (2) Powerfully dip down, press through your heels (squeeze your butt), raise your torso, and vigorously swing the kettlebell up to forehead height. Thrust through your hips at the midpoint and keep your arms straight throughout the motion.
- (3) Let the kettlebell sit at the apex for as long as possible, bend your knees, and slowly allow it to release between your legs — keep your chest up. Repeat.
You’re following an ascending rep protocol. Start with 25 reps in set 1, do 30 reps in set 2, and finish with 35 reps in set 3.
*If you don’t have kettlebells, use a dumbbell instead.
4. Single Leg Romanian Deadlifts
How To:
Protocol: 3 sets — 15 reps/leg
Target Muscle(s): Hamstrings, Butt
- (1) Stand up tall with a dumbbell/kettlebell in your right hand. With a slight bend in your left knee, maintain your balance, kick out your right leg, and slowly lean forward until your torso is parallel with the floor — all of the pressure should sit behind your left hamstring and butt cheek.
- (2) Hold the stretch for 1s and powerfully drive up through your left heel into a full stand. Repeat a full set with your left side and repeat for the right.
5. Dumbbell Lunges
How To:
Protocol: 3 sets — 15 reps/leg
Target Muscle(s): Hamstrings, Butt, Quads, Core
- (1) Stand upright and take a BIG step forward with your left leg. Your left knee and toe should line up, and your right knee should hover right over the ground.
- (2) Press up through your butt and return to start. Do 15 reps and switch legs.
6. Stability Ball Leg Curls
How To:
Protocol: 2 sets — 15 reps
Target Muscle(s): Hamstrings, Butt, Core
- (1) Lie on your back with your heels on top of a stability ball. Press your heels into the ball and lift your body off the floor to form a straight bridge with your body.
- (2) Powerfully contract your butt and hamstrings, and curl the ball inwards until your knees form a right angle — you should feel a massive contraction in the lower part of your butt, where it intersects with the hamstrings.
- (4) Hold the contraction for .5s, roll the ball back out to full bridge and repeat. If this is too easy you can amp up the difficulty by completing each curl with one leg (while keeping the second leg elevated in the air – 2:00 mark in this video demo).
7. Wall Sits
How To:
Protocol: 1 sets — 90 seconds
Target Muscle(s): Quads, Hamstrings, Butt, Core
- (1) Lean against a wall and squat down so that your quads are parallel to the floor.
- (2) Hold that position for 90 seconds or until you collapse. DONE. Up the difficulty by placing a weight on your thighs.
Pages: Upper Body & Arms | Legs & Butt | Abs & HIIT | Recap
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Bryan DiSanto
Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Latest posts by Bryan DiSanto (see all)
- The Workout Music Friday Five-Pack, V31 — Action Bronson, Drake, Audien, & T.I - September 18, 2015
- [WOTM, 09/2015] Lean Out And Harden Your Body With The 3-Day Body Shredder Workout Split - September 14, 2015
- Perk Up Your Derriere With The Build-A-Butt Workshop Glute Workout Plan [Workout Plans] - September 8, 2015
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Sarah Grover
Lean It UP is a web community that touches all ends of the fitness spectrum. We regularly publish workout plans, nutritional analysis, product reviews, supplement advice, recipes, and other related content that can help inform and educate on the most effective, practical ways to improve fitness levels, aesthetics, and overall health. We want to help YOU build your own perfect body -- hop on for the ride. 
