Want a lean and lovely lower body? Jessie Hilgenberg will show you exactly how to do it! All you have to do is follow this workout. ► Get the Full Sets & Reps for this Workout: https://bbcom.me/2PrWvUj ► Shop Bodybuilding Signature Supplements: https://bbcom.me/34mSiWv ► All Access 7-Day Free Trial: https://bbcom.me/2PAvD4R ► Subscribe: http://bit.ly/2DK5lGD I love this workout because it hits my entire lower body—quads, hamstrings, glutes, and even the adductors! And, although you're not going to directly train your calves, you'll get a lot of indirect calf action doing awesome exercises like squats, walking lunges, and step-ups. It's the perfect workout for those who don't want to spend all day in the gym but expect great results from their hard effort while they're there. Ready for a fun, intense, and effective leg workout? Of course you are! Lace up your shoes and throw on your sports bra. Let's go lift! | Jessie's Tips | Before you run into the gym and start your warm-up, read these exercise tips. They'll help you make every single rep an effective one. | Warm-Up | One of the biggest obstacles to getting results from squats is having weak glutes and/or tight hip flexors, so I always do a lot of hip mobility before I start my squats. Take the time to go through the fire hydrant stretch and the hip-flexor stretch. They'll make a big difference once you get under that barbell. | Back Squat | Before you start adding weight, do a couple sets of 10 using just the barbell. Between those sets, do about 10 jump squats to prepare your nervous system, lubricate your joints, and elevate your heart rate. When you're done with the first two warm-up sets, add a little more weight—I like to add a 10-pound plate to each side—for another 2 sets of 10 reps. Once you're ready for your working sets, select a load that will allow you to get to 3 sets of 10 reps with perfect form. The bar shouldn't be right on top of your shoulders, but rather resting on your upper traps. When you step back, position your feet between hip and shoulder width, toes pointed straight ahead. Activate your core by inhaling deeply. Put a slight arch in your lower back, then start the squat by moving your butt back. Your knees should stay straight over your toes and not cave inward. Look straight ahead and go down far enough to activate your glutes. Press out of your heels. | Leg Press | I use the leg press to focus on my quads. To do this, load a weight that's a little lighter than usual. Sit on the machine and bring your heels down so they're off the platform. The balls of your feet should remain on the platform. Keep your heels close together, toes pointed out. As you lower the sled, keep your knees pointed out where your toes are. The weight should be on the balls of your feet. To get the most out of this exercise, use a slow tempo. Bring the weight down with a 3-count, pause for 2 seconds at the bottom of the movement, and then take 3 seconds to push the weight back up. | Hip Thrust | I don't usually have a spotter when I train, so I like to set the rack to the same height as the bench. That way, I can rack and rerack the barbell without much trouble. Make sure the barbell lies right across your hips. The back of your knees should be at a 90-degree angle, and your heels should be close together, toes pointed out. Your knees should not cave in. Bring the weight down slowly, and as you lift, squeeze your glutes. | Walking Lunge | When you do these, take your time. Don't hurry or use momentum. Collect yourself between each step by pausing. Don't step too far forward. A shallow step allows you to use the heel of the front leg to drive up so you can hit your glutes and hamstrings with more oomph. | Romanian Deadlift | I like using the sumo stance because it allows me to just slightly shift the focus to my adductors, which is the inner thigh. The trick with Romanian deadlifts is to tilt the hips back and move that butt backward. Don't get stuck just bending over. Push your hips back, then pull them forward. | Split Squat | I prefer to do the split squats in a Smith machine because I feel more secure. Because you're only doing the work on one leg, it's imperative to keep that front knee right above your ankle. Don't let it track in. Keep the weight in your heel as you drive up. ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

There's no one way to build a strong, toned upper body. Blend different training styles into your routine with this well-rounded workout! ► 30-Minute Upper-Body Workout for Women: https://bbcom.me/2POqPJ6 ► Shop Cellucor Supplements: https://bbcom.me/2Q0QQVR ► All Access 7-Day Free Trial: https://bbcom.me/2JR4s1M ► Subscribe: http://bit.ly/2DK5lGD Gorgeous gams and a bodacious booty aren't the only prizes you can win with a great workout program. Michelle Obama, Cameron Diaz, and Jessica Biel are a few public figures who have impressed us with their enviable biceps and rockin' delts. It's no joke, ladies. To build a better-looking, stronger, healthier body, you need to lift for your upper body! ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

This six-move circuit will rev your motor while leaving no muscle group untouched. You'll sweat, get stronger, and have fun doing it. This is how full-body training should feel! ► All Access 7-Day Free Trial: https://bbcom.me/2IZZI9T ► Shop Bodybuilding Signature Supplements: https://bbcom.me/2OT9HS1 ► BBcom Workout Clothing: http://bit.ly/2YSe5Tm ► Subscribe: http://bit.ly/2DK5lGD Women start their path to fitness for all kinds of reasons—sometimes the wrong ones—but often discover their true motivation later in the journey. With every weight lifted, crunch completed, and rep logged, they discover a growing sense of accomplishment and self-worth. And this confidence comes in different forms. Yes, it's cool to be able to lift 200 pounds off the ground—and I like to do it—but it's also cool to jump around, sweat, and just feel good. There's room for all of this and more. I'm Alex Silver-Fagen. I'm a Cellucor and Bodybuilding.com athlete, a personal trainer, and a group fitness instructor at CityRow in New York City. I've competed in the past, which I think is a good goal, but by no means does it equal living a fit lifestyle. Today, I do a little of everything: bodybuilding, CrossFit, yoga, running, powerlifting, and circuit training. My fast-and-dirty circuit is how I think circuits should be: quick and effective. This workout gets your heart rate up and can be either the cardio portion of a heavy lifting day, or stand alone as a total-body fat-burning workout. You'll work in different planes of motion while also increasing your metabolism. Perform 3-4 rounds with as little rest as possible between movements. 1. Burpee with side-to-side shuffle 8 reps 2. Split squat with shoulder press 8 reps 3. Decline push-up with cross climber 8 reps 4. Dumbbell front squat to rotational press 8 reps 5. Renegade row 8 reps per arm 6. Overhead reach with toe-tap leg extension 8 reps per leg | Bodybuilding.com Signature Supplements & Clothing | ► Signature 100% Whey Isolate: https://bbcom.me/2oGM30v ► Signature 100% Whey Protein: https://bbcom.me/2J0yksb ► Signature Amino Plus Energy: https://bbcom.me/2Mpc2Cv ► Signature BCAA: https://bbcom.me/35Fz53A ► Signature Casein: https://bbcom.me/32qWGTs ► Signature Creatine Monohydrate: https://bbcom.me/35Mt7hA ► Signature Pre Workout: https://bbcom.me/2MOgiud ► Signature Protein Crunch Bar: https://bbcom.me/2BmhbF8 ► Signature Test Booster: https://bbcom.me/33Cwaqw ► Bodybuilding.com Clothing: http://bbcom.me/2Eq7aHB ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.