2018 Mini Fitness Series; Lower Body Edition

Mini Fitness Series

Delaney of The Styled Seed wearing K-Deer

Hi guys! As promised, today I’m kicking off my mini fitness series that will be running the first three weeks of January. I get a lot of questions on what I do for exercise, how I stay fit, and the alike. Plus with the whole New Years resolutions thing happening at the moment I thought it would be a perfect time to share some of my favorite workouts, tips, and tricks for staying healthy and fit. I’ve also partnered up with K-Deer to show you my favorite workout sets. Seriously these sets are SO cute, SO flattering, and highly functional. You need one. Anyways, let’s get to it!

P.S. I decided to include exercises that were equipment optional. Therefore you can perform these workouts with or without a gym!

P.S.S. I’m not a personal trainer nor do I claim to be. These are simply just exercises and tips I’ve learned and utilized on my personal fitness journey. Use them at your own discretion.

Lower Body Edition

For today’s post I’m going to be focusing on lower body workouts. I’m going to share a typical lower body workout that I would do as well as a few tips and tricks that will give you that extra push.

Tips & Tricks

Lower body is my favorite thing to workout, so I tend to do it a few more times a week then upper body. I also want to grow my lower body more than my upper body. I naturally have a pretty straight figure so I like to workout my lower body in the hopes of creating some curves. AKA yes I want a Kardashian booty.

Here are a few of my favorite tips for getting an extra boost in your lower body workout.

1. If you’re trying to grow your booty, push through your heels and focus on squeezing your butt. A lot of people naturally tend to use their quad muscle as opposed to their glutes and therefore don’t see the growth in the booty.

2. Don’t deprive your body of the nutrients it needs after doing a heavy leg day. I eat a lot on leg days, because my body needs that fuel to get through a challenging workout. And after I eat a lot I rest a lot, because both are extremely necessary to gain muscle.

Delaney of The Styled Seed wearing K-Deer

Lower Body Workout

Heres a typical leg/butt day for me.

1. Squats 10 x 4

I usually use a barbell, free weights or a smith machine for this exercise but body weight works well too. You can add variety and work different muscles by turning your feet in or out. Make sure to squeeze your booty when doing this to really engage the muscles. (Bonus: this will also workout your core and back!)

Here is a video of how to perform this exercise.

Delaney of The Styled Seed wearing K-Deer

2. Donkey Kicks 15 each leg x 3

If I’m at the gym I will do these on a mat, and if I’m at home I’ll usually use a pillow. I also sometimes use ankle weights, totally optional though. Make sure to take this excercise slow and really engage the muscles. Don’t rush through it and just fling your legs around, that won’t give you the results you seek.

Here is a video of how to perform this exercise.

Delaney of The Styled Seed wearing K-Deer

3. Lunges 20 each leg x 3

These can be done with or without weights. Sometimes I hold a barbell across my shoulders or sometimes I hold dumbbells at my sides. However it can be done with just your body weight.

Here is a video of how to perform this exercise.

Delaney of The Styled Seed wearing K-Deer

4. Squat Jumps 10 x 3

Squat jumps are probably my most dreaded exercise. But that means they work really well 😉 For these you can hold a plate or just use your bodyweight.

Here is a video of how to perform this exercise

Delaney of The Styled Seed wearing K-Deer

5. Single Leg Romanian Dead Lifts 15 each leg x 3 

These are fun and challenging. They work on your legs as well as your balance. They can be done with simply your bodyweight or you can hold a dumbbell or plate in front of you as well.

Here is a video of how to perform this exercise.

Delaney of The Styled Seed wearing K-Deer

6. Bridge 10 x 3

This is a great exercise to isolate the glutes. I usually do these with a barbell across my hips for a little more weight. However, these are still very effective without any weights.

Here is a video of how to perform this exercise.

Delaney of The Styled Seed wearing K-Deer

I also usually do some cardio on leg days. Anything form a run, to a walk, or a bike ride. It’s good to burn a few extra calories and loosen up your muscles! Hope you enjoyed. Let me know if you try my lower body workout! Can’t wait to share the next work out! Xx

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Photography by Clayton Wenner @clayhendrx
Special thanks to K-Deer for partnering up on this post!

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