Molly McNamee | At Home Lower Body Bikini Prep Workout
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At Home Lower Body Bikini Prep Workout

Trust me when I say this is the BEST at home leg workout. This will help lift your butt, shape your thighs, and just feel really badass.

So many women are scared to lift weights because they think it will make them bulky. I hope this at home workout helps you see that strength training is sexy! I filled this workout with all of my favorite (and least favorite) exercises for the butt and thighs.

When you are trying to build muscle at home, it’s all about how you structure the workout to get the most out of each exercise. I know most of you don’t have heavy weights at home, but I structured this workout so no heavy weights are necessary (unless you have them).

Follow along with the video or print the workout instructions below.

Complete 3 sets of the following superset to activate the glutes:

1. Banded Side Walk (6 laps)
2. Banded Squat (20 reps)

Complete 3 sets of the following circuit:

1. Tempo Double Pause Squat (10 reps)
2. Pulsing Sumo Squat (10 reps)
3. Plie Squat (10 reps)

Complete 3 sets of the following superset:

1. 3 Count Banded Squat Jump
2. Banded Wall Sit Abduction

Complete 3 rounds of the following exercise: 20 seconds on / 40 seconds off

– Diamond Jump

Complete 1 sets of the following circuit: All reps on one side before switching

1. Single Leg Reach (15 reps)
2. Single Leg Lift (15 reps)
3. Donkey Kicks (50 reps)