THE BEST 3O MINUTE LEGS AND ASS WORKOUT EVER - HIGH INTENSITY

Now then ladies and gents TRY THIS - If you want an amazing ass and a firm, toned pair of legs this will do it. I'll promise you you'll be aching for the next couple of days.
Doing one set of each exercise after one another counts as one round, do as many as you can in 45 minutes, then do a second set to finish you off.

Do this at least twice a week for best results and you will earn the right to wear shorts or that skirt you were thinking about taking back to Top Shop as you looked like a sack of potatoes in it.


Do this routines for 6 weeks and you'll be thanking me for changing your life.


My polar heart rate monitor results:

Polar product

Polar FT80

Distance

 mi

Calories

 kcal

Duration

 hh:mm:ss

Average heart rate

 bpm

Maximum heart rate

 bpm

Fat percentage of calories

 %

WORKOUT:
BIKE 2km (level 12): As fast as you can 


straight over to the squat rack.

SQUATS: Barbell or Dumbbells
- 25x60kg male
- 25x20kg female

(30sec - 60 sec rest)

DEADLIFTS: Barbell
- 25x60k male
- 25x20kg female

(30sec - 60 sec rest)

STIFF LEG DEAD LIFTS: Barbell
- 20x60kg male
- 20x20kg female

(30sec - 60 sec rest)

LUNGES: barbell or Dumbbell
-  20x15kg dumbbells male
-  20x10kg dumbbells female

(30sec - 60 sec rest)

STEP UPS - ON TO A BENCH 25 EACH LEG


RETURN TO THE START ...BIKE 2km (level )12

Repeat the above exercises as many times as you can in 45 minutes.

BE YOURSELF AT YOUR BEST.