The 2-WeekThighs and Gluteus ShapeUp Routine 1
Your Quick Fixes
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2m 18s
This is exercise routine combines the Stationary Lunges and the Squats to help you strengthen your thighs (primarily) and buns (secondary) and tone up them up. We can add this routine to your existing workout or as a separate target-specific (just for legs) anywhere (no machine needed) you choose.
INSTRUCTIONS (as a target-specific): Feel free to pause and rest anytime if need be. Just do your best and focus on your progress.
SCHEDULE (suggested):
WEEK 1
Day One: 1or 2 rounds (sets) of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Two: 2 - 3 rounds (sets) of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Three: 2-3 rounds of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Four: 3 rounds of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Five: 2 rounds of 15 repetitions with 60 - 90 seconds rest in between rounds
[Weekend Break]
WEEK 2
Day One: 3 rounds (sets) of 15, 10, 5 repetitions with 60 - 90 seconds rest in between rounds
Day Two: 3 rounds (sets) of 15. 15, 10 repetitions with 60 - 90 seconds rest in between rounds
Day Three: 3 rounds of 15,15, 15 repetitions with 60 - 90 seconds rest in between rounds
Day Four: 3 rounds of 20,15, 15 repetitions with 60 - 90 seconds rest in between rounds
Day Five: 3 rounds of 25, 20, 15 repetitions with 60 - 90 seconds rest in between rounds
[Weekend Break]
WEEK 3 (optional)
Day One: 3 rounds (sets) of 25, 20,15 repetitions with 60 - 90 seconds rest in between rounds
Day Two: 3 rounds (sets) of 25, 25, 15 repetitions with 60 - 90 seconds rest in between rounds
Day Three: 3 rounds of 25, 25, 20 repetitions with 60 - 90 seconds rest in between rounds
Day Four: 3 rounds of 25, 25, 25 repetitions with 60 - 90 seconds rest in between rounds
Day Five: 3 rounds of 25, 25, 25 repetitions with 60 - 90 seconds rest in between rounds
[Weekend Break]
Week 4 (optional) - Repeat Week 3
Up Next in Your Quick Fixes
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Arabesque Squat ArmRaises
Like most gTonnicks exercises, the Arabesque Squat Arm Raises targets multiple muscle groups; particularly the Upper Back & Shoulders, Glutes, Thighs.
On this is the next level routine after the first week workout of your plan. Try to do it 3 - 5 times and to the best of your ability. -
Lateral Leg Raises
The Standing Lateral Leg Raises primarily target the muscles on the sides of your hips and thighs.
