Lean legs & Round Glutes

Achieve Results From The Comfort of Your Home and Limited Equipment - 3 Months Program
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  • Lectures 42
  • Length 1 hour
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 9/2015 English

Course Description

The Lean Legs & Round Glutes 3-month program including Meal Plans

I created this program to help any woman, who tries to manage it all, as well as wants to be fit and look good.

Unfortunately, legs and gluts are the weakest part for most women. They are also hard to shape if you don't know how and where to start.

Even for those who have no weight issues, creating a nice shapely look in their lower body are not always easy.

In this program, I will show you how to get the best shape ever and how to progress within a 3 months period.

In this step-by-step approach, you will learn what exercises to do, in the comfort of your home and with limited equipment. One more thing, I will touch on nutrition as well, because getting nice lean legs and round gluts is not only a matter of exercising, but also cooking and eating the right food.

If your experience with exercise is limited, I recommend that you spend a few days to get familiar with the exercises before you start the actual program.

Remember that you don't have to be able to do everything perfectly. You become better every time you try. Most importantly, you are doing this for yourself and no one else.

This program is designed to be done at home with minimum or no equipment. The only thing you will need is:

  • 1 or 2 pairs of free weights (Dumbbells)
  • A couple of elastic band (Resistance Band),
  • 1 exercise matt or a large towel.


3 Months Legs & Booty Workout

Complete Video Program

Meal Plan with Shopping list & Recipes included NO GYM REQUIRED

12 Weeks program designed to get your lower body looking AMAZING!

  • Start & Finish Pictures
  • 40+ Detailed Videos
  • Superset combinations
  • Step by Step Approach
  • Monthly Intensity increase
  • Train at Home
  • Minimum Equipment
  • Watch and See how you get a fantastic Lower Body

What are the requirements?

  • The equipment needed is very limited as this program is designed to be followed at home. Two pair of dumbells, exercise matt, and optional elastic resistance band or stability ball.

What am I going to get from this course?

  • To get a nice shapely lower body, with visibly firmer glutes and leaner legs.
  • Students will lose weight/body fat, and increase lean muscle, increase cardiovascular capacity and flexibility.
  • Students will get rid of ugly cellulitis and get firmer skin.
  • Students will learn how to eat right in order to lose or maintain weight and increase well being and overall health.

What is the target audience?

  • This is not for students who recently had surgery, or have serious medical conditions that require doctors approval before beginning an exercise program.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Stat Here: What is the Lean Legs and Round Glutes Program Exactly ?
Lean Legs and Round Glutes Quick Start
Preview
01:14
Where to start
Preview
00:38
Important Points before you start
Preview
04:51
What You Will Need + Let's not forget the Nutrition Part
Preview
03:35
Suplements
04:07
The Cardio Question
02:51
Instructions and Definitions
04:01
Section 2: Month 1 - Standing Exercises
00:29

Here is important to keep your back straight, do not fall front and sit back, like if you wanted to sit on a chair. Always keep your knees behind toe level when you get low.

00:22

The same points to pay attention to as in squat, and try to keep torso straight up when you lift your leg on the side. Keep the lifting leg straight.

00:26

Keep your upper body strong and tight, do not fall front, and lower your body until the knee is close to the floor.

00:28

Make a side step while you keep your torso strong and bent your knee, so that you feel the tension on the glute and thigh. Push up to return, without falling front.

00:28

Stand up strong and bring one leg behind your body on cross position and bent knee so that you go as low as you can when you feel the tension on your glute and thigh.

00:24

Stand with feet slightly apart and back straight. Lower in front, while you keep your back straight and bent you knees slightly as you go down. Squeeze your glutes and hamstrings as you come up.

00:24

Keep your entire body straight and tight and come up on your toes. Squeeze your glutes and legs and keep your back straight as you go up.

Section 3: Month 1 - Floor Exercises
00:22

Keep back straight and the extended leg as well. Squeeze leg and glutes as you bring your leg up.

Cross Kick Back
00:22
00:20

Keep the weight with the bent knee and bring it up on the side while you squeeze the glute and side of your leg.

00:28

Lie on your back and keep your knees bent not very far from your body. Bring your glutes high by pushing through your heels and squeeze.

00:23

Lye on your back and keep your arms on your side for better balance. Extend one leg up high and bring your glutes up by pushing through the heel of your other leg.

Section 4: Month 2 - Standing Exercises
00:29
Here is important to keep your back straight, do not fall front and sit back, like if you wanted to sit on a chair. Always keep your knees behind toe level when you get low.


00:22

The same points to pay attention to as in squat, and try to keep torso straight up when you lift your leg on the side. Keep the lifting leg straight.

00:26

Keep your upper body strong and tight, do not fall front, and lower your body until the knee is close to the floor.

00:28
Make a side step while you keep your torso strong and bent your knee, so that you feel the tension on the glute and thigh. Push up to return, without falling front.
00:28
Stand up strong and bring one leg behind your body on cross position and bent knee so that you go as low as you can when you feel the tension on your glute and thigh.
00:24

Stand with feet slightly apart and back straight. Lower in front, while you keep your back straight and bent you knees slightly as you go down. Squeeze your glutes and hamstrings as you come up.

00:23

This exercise requires balance and keeping your entire body straight and tight. You can hold on to the wall or chair if you find difficult to execute. The same lowering position as for the stiff leg dead lift but here the leg that goes back should also be squeezed and kept as straight as possible.

00:21

Stand with feet together and lower your body as you will do with the regular squat. Slowly bring your arms in front of your legs when you sit back.

Section 5: Month 2 - Floor Exercises
00:22
Keep back straight and the extended leg as well. Squeeze leg and glutes as you bring your leg up.
00:21

Place the weight behind your knee, bring your bent leg up and then to the side while you keep the tension on your glutes.

00:28
Lye on your back and keep your knees bent not very far from your body. Bring your glutes high by pushing through your heels and squeeze.
00:23

Lye on your back and keep your arms on your side for better balance. Extend one leg up high and bring your glutes up by pushing through the heel of your other leg.

Section 6: Month 3 - Standing Exercises
00:56

Perform squat as indicated and for the number of repetitions required, then with no rest do the same for squat with side lift. Without rest do the final jumping jacks.

01:10

Complete the number of back lunges required before doing the side lunges. Then finish with the jumping jacks.

00:47

Do the cross lunges and finish with jumping jack squats.

01:01

Start with stiff leg dead lifts for the require number and finish with the sigle leg dead lift without rest in between.

00:39

Do the single leg dead lift (for each side) then finish with the alternating jumps without resting in between.

00:45

Start with squat with feet together and right away continue with standing calf raises-no rest in between.

00:47

For the sumo squats you stand with feet apart and lower your body in the middle while you keep your back straight and squeeze your glutes and inner tights. Continue with jumping jacks squats without resting between exercises.

00:48

Place one leg up in a small bench on chair. Keep your back straight and lower your body in the middle. Do not lean forward and always keep your knee behind your toe level (front leg) when you go down.

Section 7: Month 3 - Floor Exercises
00:44

Start with the simple kick back and then add the weight for kickback and side.

00:51

Glute bridge followed by single leg glute bridge will make you feel that your glutes and hamstrings are burning. Do not stop until you complete all repetitions required.

Section 8: Keep in Touch: Personal Coaching
Personal Coaching and Contact
6 pages

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Instructor Biography

Catherine Piot, Fitness & Nutrition Expert

Hi, my name is Catherine Piot and I am here to help you transform your body and feel great !

With over 20 years' experience working in the field of sports, nutrition and fitness in Europe and Canada, my focus is on helping my clients in the areas of Weight-Loss, Fitness and Body Transformation.

I work as a coach, fitness and nutrition consultant trainer and/or teacher. I am also an author of three fitness books:

Transform your body after 40. A women's guide to weight loss and fitness,

90 Days to a New Body. Get the physique you always wanted but never new how,

The Fit body Plan. How to get the most out of your time at the Gym. See results Now. (Available in Print and Digital Books on Amazon)

If you want a better body, a healthier life or achieve personal fitness and weight loss goals, you will benefit from my knowledge, practical experience and ongoing support.

I am passionate about health, fitness and nutrition. I believe our body is a fantastic machine and we can get incredible results when we are committed to get in shape and live a fit life.

This is great because you really see the changes week after week and you get more and more motivated.

Making the decision to start and follow through with commitment is the most difficult part at the beginning.

This is where I come in : you see, this seems simple, just lift weight or eat less and you will be fit and lean. Unfortunately it's not that easy.

You need a plan, you need to break habits and learn some new information about nutrition and how our body operates.

Then you need to train following a methodology. In short you need a coach who guides, explains, pushes and motivates.

Why am I qualified to coach you ?

My Diplomas & Certifications:

MA degree from VIF University in Physical Education, Nutrition and Gymnastic Training. Physique Elite Transformation Specialist Physique Elite Advanced Nutrition Specialist Performance Trainer Training for Warriors Instructor Group Fitness Instructor

Over the years, I have also built on my experiences with Massage Therapies Qualifications, such as:

Manual Lymph Drainage,

Reflexology 

Energy Massage Therapy 

and Jacobson therapy

I do train everyday as I also want to transform my body and achieve a personal goal. 

Let's get started ?

Yours Truly

Catherine


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