Category Archives: Exercises for Legs
Plyometrics- OTT’s (Over The Top’s)
Get Sexy Glutes with Stiff Leg Deadlifts
Reno Personal Trainer’s Exercise Library- OTT Plyos
3 Minute Workout- Day 4- Legs
This is Day 4 of the 3 Minute Workout Series called “NO MORE EXCUSES”!!!!
This is a Leg Workout that’ll get you pumped!
You can use this workout as your Thursday workout or you can take all the Days 1-6, and spread them out over your whole day and do that 2-3 times per week, or you can do them all at once for a 25-30 minute workout… and do that 2-3 times per week. All kinds of ways you can use this series.
If you have a hard time finding time to workout, or dread working out, or don’t have any money for a gym membership, or find it hard to leave the office to get your workout in, or have kids that keep you busy with very little time for yourself…
Then this Series if for YOU!
This is a 3 minute workout series for Monday thru Friday or Saturday.
3 minutes a day is ALL you need!
You can spare that… can’t you?
These workouts are quick, to the point, and effective!
Watch this clip to see Day 4 of this series and then 2 more clips after that for the weekly series that you can use to get your workouts done even with a busy schedule.
Try it… and see if you can GET RESULTS in just as little as 3 minutes a day… 5-6 days a week!
Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
3 Minute Workout Series- Day 2- Quads, Shoulders, & Biceps
How to Get SEXY GLUTES!
This is the best exercise for your Glutes & Hams! It will tone, tighten, & lift your butt and give you the sexiest glutes and hamstrings in the world! 🙂
PLEASE be careful to do or try these if you have weak or bad lower backs!!! The flat back version might be better for you if any deadlifts at all!
When you do this exercise…
Make sure you round your back and head over, keep your legs straight and locked, pull from you glutes and hamstrings and not your low back, and don’t try to stretch down too far if you aren’t flexible.
If you are feeling the back of your knees, that means that you are forcing the stretch too much. Shorten your motion some.
If you are feeling your lower back, that means that you are rotating from your low back and not your hips/glute area. Stay rounded and remember you are squeezing your butt cheeks together to lift the weight.
Doing these 1-2 times per week will help give you SEXY HARD GLUTES!
Beginner lifters= 3 sets of 15-20 reps
Intermediate lifters= 3 sets of 30 reps
Advanced lifters= 5 sets of 25-30
*Remember if you are sore, that means you need to rest until you aren’t sore anymore!
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder
Tone Your Arms & Legs- Bootcamp 300’s with Clifta
Tone and Slim your arms & legs with Clifta
This workout takes 10-15 minutes!
This Quick Workout will help tone, slim, and tighten your biceps, triceps, core, quads, hamstrings, and BUTT! It will also help you with balance and cardiovascular conditioning! And the best part is that it takes about 10-15 minutes!
It’s a little mini workout and can be done 2 to 3 times per week with at least one day rest in between each workout. UNLESS you get sore… then you should wait until you aren’t sore before you do this workout again.
If you are looking for a quick workout that you can do at home that doesn’t take long… this workout is for YOU!
The first 2 minutes and 40 seconds is me explaining what and how to do this workout to make it easier or harder. The rest of the video is the actual workout.
Clifta is a personal fitness trainer in Reno Nevada.
Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder
Websites:
http://www.Clifta.com
http://www.RenoFitnessTrainer.com
Tone and Slim your Legs with Clifta- Part 2
Tone and Slim your legs with Clifta- Part 2
This Quick Leg Workout will help tone, slim, and tighten your quads, hamstrings, and BUTT!
It’s a little mini workout and can be done 2 to 3 times per week with at least one day rest in between each workout. UNLESS your legs are sore… then you should wait until they aren’t sore before you do this workout again.
If you are looking for a quick workout that you can do at home that doesn’t take long… this workout is for YOU!
Clifta is a personal fitness trainer in Reno Nevada.
Websites:
http://www.clifta.com
http://www.RenoFitnessTrainer.com
http://www.youtube.com/CliftaFIT
Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Former IFBB Pro Bodybuilder
Tone and Slim your legs with Clifta- Part 1
Tone and Slim your legs with Clifta- Part 1
This Quick Leg Workout will help tone, slim, and tighten your quads, hamstrings, and BUTT!
It’s a little mini workout and can be done 2 to 3 times per week with at least one day rest in between each workout. UNLESS your legs are sore… then you should wait until they aren’t sore before you do this workout again.
If you are looking for a quick workout that you can do at home that doesn’t take long… this workout is for YOU!
Clifta is a personal fitness trainer in Reno Nevada.
Websites:
http://www.Clifta.com
http://www.RenoFitnessTrainer.com
Thank you,
Clifta Coulter Perez
Honor God with Your Body 