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Tutorial Power Buns, Legs & Thighs Workout

Discussion in 'Lifestyle & Healthy Living' started by queencee, Jan 20, 2016.

  1. queencee

    queencee Forum Expert Established

    Lunges and squats are great strength training exercises that can be used to tone & strengthen the muscles in your leg and buns !

    For this workout I used 10 pound dumbells ! [​IMG] [​IMG] Stand with your feet together and your hands at your sides holding the dumbells. Take a long stride forward with your right foot, pointing your knee and foot in the same direction. Keep your torso upright and your center of gravity directly above your hips. Bend your rear leg until your knee almost touches the ground. Push up and transfer your weight to your forward leg while straightening your rear leg. Don’t let your forward knee move past your toes. Allow half your weight to shift to your rear leg as your rear knee bends almost to the ground. After 15 reps on your right leg, repeat on your left. [​IMG] [​IMG]
    Plie Squat- 25 reps

    Hold a dumbbell with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. You feet should be in second positioned turned out..your toes should be facing outwards. Your arms should be stationary while performing the exercise. This is the starting position. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise. Press mainly with your heels to bring the body back to the starting position while exhaling and squeezing your glutes at the top. Ensure you keep your back straight during entire movement to prevent injury. [​IMG] [​IMG]
    Side Lunges- 15 reps each leg

    Begin holding the dumbbell in front of your chest and stand with your feet and knees together. Take a large step with your right foot to the right side and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg relatively straight. Push off through your right foot to return to the starting position. Alternate legs. Complete 15 lunges on each leg.
    [​IMG] [​IMG]
    Lunge with Kick – 15 reps each leg

    Stand with your feet together holding dumbell infront of your chest. Take a long stride forward with one foot, pointing your foot and knee in the same direction. Keep your torso upright and your center of gravity directly above your hips. Bend your rear leg until your knee almost touches the ground. Push off your rear foot and kick that leg infront of you ending back in the lunge position. Repeat 15 lunge kicks on each leg. [​IMG] [​IMG]
    Curtsey Squat with Kick- 15 reps each leg

    Begin holding dumbell infront of chest with your feet positioned hip-width apart. Cross your right leg, behind your left, slightly left of your left heel, and rest your to on the floor about two fee behind you. Keeping your right heel up, squat down as far as you can without letting your knee extend past your toes. Straighten your left leg and kick your right leg out to the side. After side kick end back in curtsy lunge. Complete 15 kicks on each leg.
    [​IMG] [​IMG]
    Jump Squats- 25 reps

    Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively.When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.


    Now that you have completed this power workout concentrating on the butts, legs and thighs, you will surely have that killer sê×ÿ shape. For the beginners, I have a bonus video for you. Power Buns, Legs & Thighs Basic Workout. ---> The Link :
    <iframe src=" Please or Register to view links" width="500" height="281" frameborder="0" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>

     
    Last edited: Jan 20, 2016
    fembot, Pinknots, EARZE and 2 others like this.
  2. derx

    derx El Vampiro Staff Member Moderator

    Hong sê×ÿ ni madam queencee!!!! :woot: :love: :smuggrin:
     
    queencee likes this.
  3. queencee

    queencee Forum Expert Established

    Chin0Chin0 thank you for the appreciation, the model is not me though ahahaha.
     
    vault09 and derx like this.
  4. _TURBO_

    _TURBO_ Forum Veteran Established

    (y)Thank you sistah papa sê×ÿ din ako sa tutorial mo po:ROFLMAO:
     
    queencee likes this.
  5. queencee

    queencee Forum Expert Established

    _TURBO__TURBO_ yes I also started this routine last 2 days ago, let's do this!
     
  6. queencee

    queencee Forum Expert Established

    Witch HunterWitch Hunter, hindi po ako yan, I just used model pictures that is exactly the same with the steps for the workout.
     
    fembot, vault09 and _TURBO_ like this.
  7. nice workout!
     
    queencee likes this.
  8. jjarongay

    jjarongay Forum Veteran Established

    Diba ikaw si SM299?

    Thanks for sharing ts (y)
     
    queencee likes this.
  9. sino yun boss?
     
  10. jjarongay

    jjarongay Forum Veteran Established

    SurfMax299!?
     
  11. queencee

    queencee Forum Expert Established

    bgtbgt thank you for the positive comment.

    jjarongayjjarongay most welcome.
     
  12. di ako yan sir :)
     
    vault09 likes this.
  13. EARZE

    EARZE PHC Contributor Established

    Thanks for Sharing my queen.. (y)
     
    queencee likes this.
  14. queencee

    queencee Forum Expert Established

    EARZEEARZE most welcome sir.
     
    vault09 likes this.
  15. Pinknots

    Pinknots Grasshopper Established

    Ok I will begin with the basic workout first. Thank you for sharing.
     
    queencee likes this.
  16. Thanks for sharing :)
     
    queencee likes this.
  17. queencee

    queencee Forum Expert Established

    PinknotsPinknots goodluck and have fun!

    jmarprinzjmarprinz most welcome.
     
    vault09 and fembot like this.
  18. Ganda points po ang sê×ÿ back at legs.Thank you sa share gawin ko ito kahit tamad ako.