26 Minute Home Workouts- Week 6

Week 6! You’ve completed 6/8 weeks in the program! I’ve added a few new exercises this week. It is important to make sure your form is perfect and to perform the exercises slow and controlled. If you have any questions please reach out to me. Go kill it this week!

M – 3 Rounds

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

12 Dumbbell swings

8 Each leg Step Ups

15  10 lb Squat thrusts

25 Jumping Jacks 

30 Second High knees in place 

 

T- 3 Rounds

15 Chair dips

30 Second High knees in place

15 Squats to Sumo Squats

12 Overhead Tricep Extensions 

20 Bicep curls 

20 Jumping Jacks

20 Imaginary line jumps

 

 W- 3 rounds

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

10 Overhead press 

10 DB Upright Row

10 Each leg Jump Lunge

10 Each leg RDL

20 Weighted Deadlift

45 Second wall sit

 

Th – 3 rounds

15 Body Squats 

18 Jump squats

15 Bicep Curl to Shoulder Press 

30 Sit ups

20 Second ab flutters 

1 Minute plank

  F- 3 Rounds

30 second high knees in place

15 front squats 

30 mountain climbers

30 second butt kicks in place 

20 10lb RDL

10 Jump squats 

S

5 Burpees

10 Weighted Deadlifts

6 Burpees

10 Weighted Deadlifts 

7 Burpees

10 Weighted Deadlifts 

8 Burpees

10 Weighted Deadlifts 

8 Burpees

10 Weighted Deadlifts 

Su

Rest/stretch/ go for a long walk/run

 

 

26 Minute Home Workouts- Week 5

Week 5 home workouts! Remember, these workouts can be done ANYWHERE! Your home, the park, your backyard, during your 30 minute lunch break, while your kid is at soccer practice, etc. Go get it!

M – 3 Rounds

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

15 Body Squats 

12 Dumbbell swings

15  10 lb Squat thrusts

30 Frog pumps

10 Each leg reverse curtsy lunge

 

T- 3 Rounds

10 Push ups- fall to your knees if needed

15 Chair dips

15 Lateral raises /15 front raises

12 Overhead Tricep Extensions 

20 Bicep curls 

20 Jumping Jacks

7 Burpees

 

 W- 3 rounds

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

15 Second 10 lb front squats

10 Each leg curtsy lunge

10 Each leg hamstring raises

20 Body squats

45 Second wall sit

 

Th – 3 rounds

15 Jumping Jacks

18 Jump squats

15 Chair dips

30 Sit ups

30 Toe touches (legs up in the air)

1 Minute plank

 

  F- 3 Rounds

30 second high knees

15 front pulse squats 

30 mountain climbers

10 Each leg chair step ups

20 10lb RDL

10 Burpees 

 

S

4 Burpees

10 Weighted Deadlifts

5 Burpees

10 Weighted Deadlifts 

6 Burpees

10 Weighted Deadlifts 

7 Burpees

10 Weighted Deadlifts 

8 Burpees

10 Weighted Deadlifts 

Su

Rest/stretch/ go for a long walk/run

 

 

26 Minute Home Workouts-Week 4

WEEK 4- The halfway point! Keep rockin’ it! This week I will post myself doing these workouts on my blog. This should help if you are confused about a certain exercise or if you just need some extra motivation! 

M – 3 Rounds

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

15 second jump lunge

30 second laying toe touches

15  10 lb Squat thrusts

30 Frog pumps

10 Each leg reverse curtsy lunge

15 Each leg step ups on chair

30 Second body squats (aim for 30)

 

 T- 3 Rounds

10 Push ups- fall to your knees if needed

15 Lateral raises /15 front raises

15 Deadlift holding weight

20 Bicep curls 

10 Each leg Reverse curtsy lunge

15 Chair dips

15 Overhead tricep extensions 

7 Burpees

 

 W- 3 rounds

45 Second 10 lb front squat

10 Each leg curtsy lunge

20 hip thrusters-feet elevated 

30 Body squats

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

45 Second wall sit

 

T – 3 rounds

15 Each leg reverse curtsy lunge

30 Jump squats

15 Chair dips

8 Tricep push up

30 Sit ups

30 Toe touches (legs up in the air)

30 Chair jump squats

1 Minute plank

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

 

 F- 4 Rounds

30 second high knees

15 front pulse squats 

30 mountain climbers

10 Each leg chair step ups

20 10lb RDL

10 Burpees 

S

3 Burpees

10 Each leg single leg hip thrust with weight

4 Burpees

10 Each leg single leg hip thrust with weight

5 Burpees

10 Each leg single leg hip thrust with weight

6 Burpees

10 Each leg single leg hip thrust with weight

7 Burpees

10 Each leg single leg hip thrust with weight

Su

Rest/stretch/ go for a long walk/run

 

 

Booty Growth- How Long Does It Take?

What a hot topic! I’d go as far to say that 99% of females I talk to about fitness say something about changing their butts. Anything from “I want a bigger butt” to ” I want to tone my butt” and if I’m talking to males it’s comments like “she has a nice butt or damn look at her ass” I mean honestly think about it. Would it be crazy to say that butts are everything? They’re all over social media, in magazines, the focus of many workout programs, etc. OK. Butts are everything.

So… How long does it take to grow your booty. Honestly it depends. (Insert huge SIGH here) It depends on what ya momma gave ya(and your dad), what you’re eating, how often you’re eating, how you are lifting, how often you’re lifting, etc.

It really is quite simple. Your glutes are just like any other muscle. You have to consistently train them for them to grow. There are specific exercises you can do to focus on building your glutes but you absolutely have to stay disciplined in training them. Sure you are going to develop some muscle in 4 weeks but in order to have the butt of your dreams, you have to stay consistent for much longer than 4 weeks.  That’s not to discourage you! I am just trying to help you understand that you have to be determined and dedicated for more than 4 weeks to have noticeable changes in your glutes.

Consistency is key! 

You have to eat enough calories in order for your booty to grow. In my personal experience (and this may not apply for everyone) I have noticed the most glute growth when I eat at a surplus. Meaning, I am eating more calories than I would normally be eating if I was trying to lose weight or maintain my weight. I am also lifting heavy weight. When I eat more, I have way more motivation and energy to get into the gym and lift hard!

If it is your goal to grow your booty, here is my best advice:

  • Do your research. Find the best glute focused exercises. Some examples of these would be hip thrusters, squats, sumo dead lifts, Glute ham raises, heavy lunges, and resistance band exercises. Workout hard! 3x a week lift that booty off. Obviously I cannot tailor this blog post to specific people but do your research. If you are new to the gym ease into it. Perfect your form. That is THE most important thing you can do.
  • Eat. Eat. Eat. Im telling you, EAT! Focus on good nutrition.
  • Rest. Rest is very important. I understand you want that booty to grow. Rest is going to get you there.
  • Focus on single leg exercises. I personally notice a lot of fatigue in my booty when I do 70/30 “single leg” exercises. Meaning 70% of my weight on one leg and 30% of my weight on the other leg.
  • Make an  8 week scheduled and stick to it. Once you get the hang of it and you are being consistent, that booty will grow!
  • Don’t waste your money on programs that promise to grow your butt in X amount of weeks. Educate yourself. The internet is FULL of information that can help you reach your goals.

Best of luck growin’ that booty. And remember you already have a nice butt…you’re just making it nicer! 😉

 

 

26 Minute Home Workouts- Week 3

Week 3/8! Great job! Keep killin’ it!

5 minute warm up-
 30 second jog in place
25 second jump rope in place
30 second jump with both feet together over imaginary line
Stretch any muscles that you feel need to be stretched
30 second jog in place
25 second jump rope in place
30 second jump with both feet together over imaginary line
Glute activation using resistance band

Monday – 4 Rounds
1 minute squat jumps into sumo squat jumps 
10 each leg Chair/bench step ups 
30 Seconds full sit ups
20 Walking lunges Holding 10 lbs above head  
25 10 lb squat thrusts
25 10 lb RDL
30 Second burpees  (aim for 15)

Tuesday- 4 Rounds
30 seconds high knees in place
10 lateral raises/10 front raises  
30 seconds 2 feet hop over imaginary line
30 Mountain climbers
20 Chair dips
30 frog pumps
8 burpees 

Wednesday- 5 rounds
1 minute 10 lb front squat- slow and controlled 
20 10 lb sumo deadlifts
25 jump lunges or in place lunges
30 chair squats
35 Body squats
45 second wall sit

Thursday – 4 rounds
30 second squat thrusts 
30 seconds high knees into 30 second butt kicks- no rest
30 sit ups
30 toe touches (legs up in the air)
1 minute plank
30 frog pumps
30 second imaginary jump rope

Friday- 4 Rounds
20 jump squats
1 minute sumo dead lifts with 10lb weights
10 push ups- fall to knees if necessary 
15 10lb squat thrusts
20 10lb RDL
20 Jumping lunges

Saturday
8 Burpees
30 10lb DB dead lifts
10 squat thrusts- holding weight  
8 Burpees
25 10lb DB deadlifts
10 squat thrusts- holding weight

8 Burpees
15 10lb DB deadlifts
10 squat thrusts- holding weight

Sunday
Rest/stretch/ go for a long walk/run

For workouts from week 1 and 2, email me.
Questions? Send me an email: lexrussellblog@gmail.com

26 Minute Home Workouts-Week 2

M – 3 Rounds

30 band pumps leaned back/ 30 upright/ 30 leaned forward

30 Sumo squats with resistance band on

1 minute plank

30 second imaginary jump rope

25 10 lb squat thrusts

30 Frog pumps

10 each leg Reverse curtsy lunge

15 each leg step ups on chair

RDL for 30 seconds- slow and controlled

 

 T- 3 Rounds

10 push ups- fall to your knees if needed

15 Lateral raises /15 front raises

10 each leg reverse lunge hold weights

25 jump squats

30 Mountain climbers

10 each leg Reverse curtsy lunge

15 Chair dips

30 toe touches

6 burpees

 

 

W- 4 rounds

45 Second 10 lb front squat

15 10 lb sumo deadlifts

45 second 10 lb front squat

30 second frog pumps

30 Body squats

30 band pumps leaned back/ 30 upright/ 30 leaned forward

30 second wall sit

 

T – 4 rounds

1 minute wall sit

30 jump squats

30 seconds jumping jacks

30 sit ups

30 toe touches (legs up in the air)

1 minute plank

30 band pumps leaned back/ 30 upright/ 30 leaned forward

 

F- 4 Rounds

30 second high knees

10 push ups- go to knees if needed

15 10lb squat thrusts

20 each leg Chair step ups

15 10lb RDL

10 each leg Reverse curtsy lunge

20 Jumping lunges

 

S

6 Burpees

16 10lb DB dead lifts

6 Burpees

15 10lb DB deadlifts

6 Burpees

14 10lb DB deadlifts

6 Burpees

113 10lb DB deadlifts

6 Burpees

30 frog pumps

 

Su

Rest/stretch/ go for a long walk/run

 

 

 

 

 

26 Minute Workouts-No Gym Needed!

26 minute NGN (No gym needed) Workouts

Required:

  • 5 or 10 pound weights
  • A sturdy chair
  • Resistance Bands
  • Good attitude
  • The motivation to do the workout as hard as you can

 

*This 26 minute daily workout must be paired with good eating habits to see the best results possible. Please reach out for food tips if you need help.

*One thing about not working out in a gym is that it can be hard to find the motivation. Trust me, I get it. This 26 min daily workout is 1.8% of a 24-hour day. It has to be a very intense 26 minutes to ensure you are getting the most out of your workout.

*Modification CAN be made. If you have an injury or aren’t strong enough (Yet) for a specific exercise, it can be adjusted.

*The workouts will come Sunday of every week. With Sunday being a rest day. Rest day doesn’t mean do nothing. Stretch. Go for a short run. Walk your dog. Work in the yard. Move as much as possible.

*These workouts need to be paired with movement. If you sit at a desk all day take periodic breaks and walk around. Instead of taking the elevator, take the stairs. When you get home, do not plop on the couch and watch TV. Do stretches, play with your kids outside, walk your animals, go for a stroll in the neighborhood, etc.

I recommend (not necessary) getting a white board or a big sheet of paper and writing the workout to place in front of you so you don’t have to constantly look at your phone or computer screen.

These workouts will consist of legs, upper body, and abs. Since the workouts are only 26 minutes long each day, you will need to push yourself as hard as you can for the full 26 minutes. Taking rest and water as you need. The goal is to get your stamina up, that way you are able to reach the point where you can push yourself harder each workout.

5 minute warm up- This is to get your muscles warm. That way you don’t begin the 26-minute workout with cold muscles, which could increase your chances of injury.

Warm up:

30 second jog in place

25 second jump rope in place

30 second jump with both feet together over imaginary line

Stretch any muscles that you feel need to be stretched

30 second jog in place

25 second jump rope in place

30 second jump with both feet together over imaginary line

 

M – 4 Rounds

 

T- 4 Rounds

 

W- 5 rounds

 

T – 4 rounds

 

F- 4 Rounds

 

S

 

Su

 

30 Seconds high knees in place

 

10 Knee push-ups

 

30 Second 10 lb front squat

 

DB Shoulder press while in a squat or hands above head

 

20 jump squats

 

5 Burpees

 

 

Rest/stretch/ go for a long walk/run

 

30 Seconds butt kicks in place

 

15 DB Row

 

15 10 lb sumo deadlifts

 

30 seconds jumping jacks

 

30 second high knees

 

15 10lb DB dead lifts

 

30 Seconds full sit ups

 

10 High jumps- Tuck knees

 

20 jump lunges or in place lunges

 

30 sit ups

 

10 push ups or knee push ups

 

5 Burpees

 

1 minute plank

 

10 Front raises / 10 lateral raises

W/ weights

20 chair squats

 

30 toe touches (Abs)

(legs up in the air)

 

15 10lb squat thrusts

 

14 10lb DB deadlifts

 

25 10 lb squat thrusts

 

30 Mountain climbers

 

30 Body squats

 

1 minute plank

 

15 10lb RDL

 

5 Burpees

 

 

25 10 lb RDL 15 Chair dips 30 second wall sit

 

20 frog pumps

 

20 Jumping lunges

 

13 10lb DB deadlifts

 

30 Second Body squats (aim for 35)

 

20 frog pumps

 

5 Burpees

 

30 second imaginary jump rope

 

5 Burpees

 

Weekly workouts will be updated every Sunday!