30 Day Leg and Butt Blaster Challenge
Are you ready for one of the most intense Fitness Challenges you have ever attempted!
In this Fitness Challenge you will be combining Power Movements (Plyometrics) with Weight Training Movements.
Strength and Conditioning coaches use Plyometric training to help an athlete gain more power and explosiveness. Weight training is a great way to gain lean muscle mass and tone your body. I have combined these two training techniques into a 30 Day Leg and Butt program that will give you more power in your lower body, gain lean muscle mass, tone and tighten your glutes (butt), and give you a challenging workout that will get you results.
Week 1/Day 1
Squat Jumps 3X5
Squats 3×10
Lunge Jumps 3X5
Lunges 3X10
Roman Deadlifts 3X10
Leg Curls 3X10
Leg Extensions 3X10
Week 1/Day 4
Tuck Squat Jumps 3X5
Leg Press 3X10
One Leg Squat Jumps 3X5 (Each Leg)
Hack Squats 3X10
Deadlifts 3X5
Calf Jumps 3X5
Calf Raise 3X10 (Standing/Sitting/Straight Leg/Bent Knee)
Week 2/Day 1
Standing Long Jump 3X5
Front Squat 3X10
Box Jumps 3X5 (Minimum of 16 Inch Box Height)
Leg Press 3X10
Mule Kick Squat Jumps 3X5
Roman Deadlifts 3X10
Leg Curls 3X10
Single Leg Extensions 3X10 (Each Leg)
Week 2/Day 4
Split Jumps 3X5 (alternating Legs Each Jump)
Squats 3X10
Lunge Jumps 3X5
Lunges 3X10
Double Box Jumps 3X5 (1 set equals jumping over 2 boxes)
Hack Squats 3X10
Calf Jumps 3X5
Calf Raises 3X10
Week 3/Day 1
Mule Kick Squat Jumps 3X8
Front Squats 3X10
Long Jump 3X8
Leg Press 3X10
Step-ups-Weighted 3X10 (Each Leg)
Roman Deadlifts 3X10
Leg Curls 3X10
Leg Extensions 3X10
Week 4/Day 4
Tuck Squat Jumps 3X8
Squats 3X8
Lunge Jumps 3X8
Leg Press 3X8
Split Jumps 3X8 (alternating Legs Each Jump)
Calf Jumps 3X8
Calf Raises 3X8
Plyometric Exercise Descriptions:
DIRECTIONS: Stand with feet shoulder width apart and bend your knees slightly. Jump up and drive your arms upward. As you land, retract your arms and squat down, and then jump again as quickly and explosively as possible.
DIRECTIONS: Stand with feet shoulder width apart and bend your knees slightly. Jump up and drive your arms upward. Tuck your knees underneath you as you reach the height of the jump. As you land, extend your legs and retract your arms and prepare to jump again.
DIRECTIONS: Stand with feet shoulder width apart and bend your knees slightly. Jump up and drive your arms upward. As you reach the height of the jump, kick your heels backwards and touch the back of your thighs. As you land, extend your legs, retract your arms, and prepare to jump again.
DIRECTIONS: Stand on one leg and bend your knee slightly. Jump up and drive your arms upward. As you land, retract your arms and immediately jump again.
DIRECTIONS: From a standing position, jump up, and then land in a split position with your right leg bent and your left leg extended in back of you. After you land, immediately jump up, and again land in a split position with your legs reversed. One repetition occurs when each leg has been in the forward position.
These exercises are excellent for increasing basic leg power for gauging your progress. Measure your standing long jump every few weeks. If you do speed and plyometric exercises regularly, you will be amazed at how rapidly you improve.
DIRECTIONS: Stand with feet shoulder width apart and toes just behind the starting (scratch) line. Bend your knees and bring your hands below your waist, then jump as far as you can. Try to extend fully with you ankles, knees, hips, and arms to jump as far as possible.