Feel the burn with these leg and butt workouts: at home or in the gym!

I love leg day, and I especially love the burn that comes along with it. These workouts can be done at home, or in the gym. There are also ways to modify them to intensify the workout, if your up for a challenge!

Skater Lunge: Start with your feet shoulder-width apart. Step your left foot directly behind your right leg and bend both knees into a lunge. Press from your right foot, to bring your left leg back to starting position. Thats one rep. Repeat on the other leg and alternate back and forth. Try this 15-20 times on each leg. 

Lunge and Kick: Start with your feet hip-width apart. Step your right foot to the side and sit into a lunge, with your chest upright. Shift your weight to your right foot and extend your left leg into a high kick. Return to starting position, into the lunge. That is one rep. Do this 15-20 times on this leg and switch. 

Single-Leg Romanian Deadlift: Stand with your left foot slightly raised off of the ground, while holding a dumbbell or kettle bell in your left hand. Bend forward while keeping the weight close to your body, and extending your left leg straight behind you. Return to your starting position. That is one rep. Repeat on this side 15-20 times, then switch legs. 

Double-Leg Hip Bridge: Lie face up with your feet flat on the floor, with your palms up, arms by your side. Keep the weight in your heels, and lift your hips up until your body forms a straight line from knees to shoulders. Hold it in this position for three seconds and return to starting position. Repeat this 15-20 times. 

Repeat this entire circuit three more times! Stay hydrated, and pump up your music! 

Target several muscles in your legs on this stair master circuit!

I love cardio, and I love leg day, so naturally I love the stair master. I will usually do this a few days after my leg day, that way my legs are prepared for the intense burn that I  will get from this workout.  The workout is 40 minutes long, so make sure that your iPod is packed with motivating music that will push you through it, and plenty of water to keep you hydrated. Follow the chart exactly. you will change the speed and the direction in which you are walking, so keep track of the time. You will be walking sideways left and right several times throughout the workout, so pace yourself and be careful. We are used to walking forward all of the time, but walking sideways triggers muscles in your inner and outer thighs that you don't usually use. This is a great toning workout and your guaranteed to feel it. When your walking forward, try not holding on to anything. Let your legs do all of the work, but when you are walking sideways at least use one hand to hold on to prevent yourself from tripping or falling. Its really not hard, once you get used to it. I hope your quads are ready! Enjoy!