Leg and Butt Guide PDF

BUTT&
AN ALEXA JEAN FITNESS PROGRAM
LEG
30-Day
CHALLENGE
COPYRIGHT 2015 Lex Brown LLC
Prepared exclusively for ready2fly_a@yahoo.com Transaction: 99964
Disclaimer
This E-Book (Butt & Leg 30-Day Challenge) and its associated content are for informa-
tional purposes only. Before performing any suggested testing and/or exercise assess-
ments and practices, you should consult with a qualified professional who is familiar with
such exercise assessment techniques and may properly interpret the results.
By using this E-Book (Butt & Leg 30-Day Challenge) you agree to hold harmless Alexa
Brown, Alexa Jean Fitness, www.alexajeanbrown.com and Lex Brown LLC from any liabil-
ity or personal injury associated with any content on this E-Book (Butt & Leg 30-Day Chal-
lenge).
We do not guarantee you will lose any weight just from reading this document. Your results
are completely dependent on what you do with this knowledge.
If you're unsure if you should follow any of the guidelines mentioned within any of the con-
tent of this E-Book or site related to this content, contact a qualified professional.
Copyright 2015 Lex Brown LLC
1
#alexajeanfitness
SHARE YOUR PROGRESS
Take a before picture and at the end of each
week take a progress picture.
Tag me in your progress and transformation

photos on instagram #legbuttguide
#alexajeanfitness and
#AJFtransformations
2
WORDS TO LIVE BY
YOU WILL NEVER

KNOW YOUR
LIMITS
UNLESS YOU PUSH
YOURSELF
TO THEM
3
Week 1
MONDAY
Complete this circuit 3 times with 1 minute rest between each round.
REVERSE LUNGE INTO KICKOUT BURPEE 10 REPS - EACH LEG
INNER THIGH LEG LIFT 15 REPS - EACH LEG
CHERRY PICKER SQUATS 20 REPS
STANDING SIDE LEG LIFTS 15 REPS - EACH LEG
PULSE SQUATS 20 REPS

4
Week 1
TUESDAY
PLANK LEG LIFT 15 REPS - EACH LEG
DONKEY KICKS 20 REPS - EACH LEG
PLANK LEG LIFT TOE CROSSOVER 15 REPS - EACH LEG
SINGLE LEG GLUTE BRIDGES 10 REPS - EACH LEG
SQUAT WITH KICKBACK 10 REPS - EACH LEG
Copyright 2015 5 Lex Brown LLC

Week 1
WEDNESDAY
REST DAY / STRETCH DAY

Week 1
THURSDAY
JUMP LUNGE 30 SECONDS 20 SECONDS REST
STAR JUMPS 30 SECONDS 20 SECONDS REST
LUNGE KICK FORWARD 30 SECONDS 20 SECONDS REST
SUPERMAN LEG CURLS 30 SECONDS 20 SECONDS REST
BURPEES 30 SECONDS 20 SECONDS REST
7
Week 1
FRIDAY
CROSS LEG GLUTE BRIDGE 15 REPS - EACH LEG
SUMO SQUATS 20 REPS
FACE UP GLUTE BRIDGE 10 REPS
CURTSY SQUATS 10 REPS - EACH LEG
SQUAT JUMP FORWARD 15 REPS

Week 1
SATURDAY
REST DAY
Week 1
SUNDAY
REST DAY

Week 2
MONDAY
PLANK JACKS 20 REPS
INNER THIGH FROG BEND 20 REPS
FORWARD LUNGE TO SINGLE LEG DEADLIFT 10 REPS - EACH LEG
INNER THIGH LYING LEG LIFT 15 REPS - EACH LEG
SQUATS 20 REPS

Week 2
TUESDAY
FIRE HYDRANT LEG EXTENSIONS 20 REPS - EACH LEG
CURTSY SQUAT TO SIDE KICK 10 REPS - EACH LEG
PLANK LEG LIFT 10 REPS - EACH LEG
SUMO SQUAT 15 REPS
STRAIGHT LEG - LEG LIFTS 15 REPS - EACH LEG

Week 2
WEDNESDAY

Week 2
THURSDAY
JUMP LUNGES 30 SECONDS 20 SECONDS REST
CRISSCROSS JACKS 30 SECONDS 20 SECONDS REST
MOUNTAIN CLIMBERS 30 SECONDS 20 SECONDS REST
SQUAT JUMP FORWARD 30 SECONDS 20 SECONDS REST

Week 2
FRIDAY
BURPEE GLUTE KICKS 10 REPS - EACH LEG
REVERSE LUNGE KICKBACK 10 REPS - EACH LEG
SQUATS 40 REPS
INNER THIGH LEG LIFTS 15 REPS - EACH LEG
GLUTE BRIDGES 20 REPS

Week 2
SATURDAY
REST DAY
Week 2
SUNDAY
REST DAY

Week 3
MONDAY
CHERRY PICKER SQUATS 20 REPS
SUMO SQUATS 40 REPS
INNER THIGH LEG LIFTS 20 REPS

Week 3
TUESDAY
FIRE HYDRANTS 20 REPS - EACH LEG
SINGLE LEG GLUTE BRIDGE 15 REPS - EACH LEG
SQUATS 40 REPS

Week 3
WEDNESDAY

Week 3
THURSDAY
JUMP LUNGES 30 SECONDS 20 SECONDS REST

Week 3
FRIDAY
SQUAT JUMP FORWARD 10 REPS
CROSS LEG GLUTE BRIDGE 20 REPS - EACH LEG
STANDING SIDE LEG LIFTS 15 REPS - EACH LEG
PLANK LEG LIFTS 30 REPS - EACH LEG

Week 3
SATURDAY
REST DAY
Week 3
SUNDAY
REST DAY

Week 4
MONDAY
REVERSE LUNGE INTO KICKOUT BURPEE 10 REPS - EACH LEG
INNER THIGH LEG LIFTS 15 REPS - EACH LEG
PULSE SQUATS 30 REPS
SUMO SQUATS 50 REPS

Week 4
TUESDAY
DONKEY KICKS 20 REPS - EACH LEG
FIRE HYDRANT LEG EXTENSIONS 15 REPS - EACH LEG
SINGLE LEG GLUTE BRIDGE 20 REPS - EACH LEG

Week 4
WEDNESDAY

Week 4
THURSDAY
SQUAT JUMP FORWARD 30 SECONDS 20 SECONDS REST
SQUATS 30 SECONDS 20 SECONDS REST

Week 4
FRIDAY
PLANK JACKS 20 REPS
CURTSY SQUAT TO SIDE KICK 15 REPS - EACH LEG
PLANK LEG LIFT 20 REPS - EACH
SQUAT JUMPS 15 REPS
GLUTE BRIDGE 25 REPS

Week 4
SATURDAY
REST DAY
Week 4
SUNDAY
REST DAY

GET CONNECTED
instagram.com/alexajeanfitness
instagram.com/alexajeanbrown
www.alexajeanbrown.com


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BUTT&

AN ALEXA JEAN FITNESS PROGRAM

Copyright 2015 Lex Brown LLC

Tag me in your progress and transformation

Copyright 2015 Lex Brown LLC

YOU WILL NEVER

REVERSE LUNGE INTO KICKOUT BURPEE 10 REPS - EACH LEG

INNER THIGH LEG LIFT 15 REPS - EACH LEG

CHERRY PICKER SQUATS 20 REPS

STANDING SIDE LEG LIFTS 15 REPS - EACH LEG

PULSE SQUATS 20 REPS

Copyright 2015 Lex Brown LLC

PLANK LEG LIFT 15 REPS - EACH LEG

DONKEY KICKS 20 REPS - EACH LEG

PLANK LEG LIFT TOE CROSSOVER 15 REPS - EACH LEG

SINGLE LEG GLUTE BRIDGES 10 REPS - EACH LEG

SQUAT WITH KICKBACK 10 REPS - EACH LEG

Copyright 2015 5 Lex Brown LLC

Copyright 2015 Lex Brown LLC

JUMP LUNGE 30 SECONDS 20 SECONDS REST

STAR JUMPS 30 SECONDS 20 SECONDS REST

LUNGE KICK FORWARD 30 SECONDS 20 SECONDS REST

SUPERMAN LEG CURLS 30 SECONDS 20 SECONDS REST

BURPEES 30 SECONDS 20 SECONDS REST

Copyright 2015 Lex Brown LLC

CROSS LEG GLUTE BRIDGE 15 REPS - EACH LEG

SUMO SQUATS 20 REPS

FACE UP GLUTE BRIDGE 10 REPS

CURTSY SQUATS 10 REPS - EACH LEG

SQUAT JUMP FORWARD 15 REPS

Copyright 2015 Lex Brown LLC

Copyright 2015 9 Lex Brown LLC

PLANK JACKS 20 REPS

INNER THIGH FROG BEND 20 REPS

FORWARD LUNGE TO SINGLE LEG DEADLIFT 10 REPS - EACH LEG

INNER THIGH LYING LEG LIFT 15 REPS - EACH LEG

Copyright 2015 10 Lex Brown LLC

FIRE HYDRANT LEG EXTENSIONS 20 REPS - EACH LEG

CURTSY SQUAT TO SIDE KICK 10 REPS - EACH LEG

PLANK LEG LIFT 10 REPS - EACH LEG

SUMO SQUAT 15 REPS

STRAIGHT LEG - LEG LIFTS 15 REPS - EACH LEG

Copyright 2015 Lex Brown LLC

Copyright 2015 12 Lex Brown LLC

BURPEES 30 SECONDS 20 SECONDS REST

JUMP LUNGES 30 SECONDS 20 SECONDS REST

CRISSCROSS JACKS 30 SECONDS 20 SECONDS REST

MOUNTAIN CLIMBERS 30 SECONDS 20 SECONDS REST

SQUAT JUMP FORWARD 30 SECONDS 20 SECONDS REST

Copyright 2015 13 Lex Brown LLC

BURPEE GLUTE KICKS 10 REPS - EACH LEG

REVERSE LUNGE KICKBACK 10 REPS - EACH LEG

INNER THIGH LEG LIFTS 15 REPS - EACH LEG

GLUTE BRIDGES 20 REPS

Copyright 2015 14 Lex Brown LLC

Copyright 2015 15 Lex Brown LLC

INNER THIGH FROG BEND 20 REPS

CHERRY PICKER SQUATS 20 REPS

CURTSY SQUATS 15 REPS - EACH LEG

SUMO SQUATS 40 REPS

INNER THIGH LEG LIFTS 20 REPS

Copyright 2015 16 Lex Brown LLC

FIRE HYDRANTS 20 REPS - EACH LEG