Leg and Butt Guide

BUTT&
AN ALEXA JEAN FITNESS PROGRAM
LEG
30-Day
CHALLENGE
COPYRIGHT 2015
Prepared exclusively for ready2fly_a@yahoo.com Transaction: 99964
Lex Brown LLC
Disclaimer
This E-Book (Butt & Leg 30-Day Challenge) and its associated content are for informational purposes only. Before performing any suggested testing and/or exercise assessments 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 liability or personal injury associated with any content on this E-Book (Butt & Leg 30-Day Challenge).
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 content of this E-Book or site related to this content, contact a qualified professional.
Copyright 2015
Lex Brown LLC

1
#alexajeantness
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
#alexajeantness and
#AJFtransformations
Copyright 2015
Lex Brown LLC

2
WORDS TO LIVE BY
YOU WILL NEVER

KNOW YOUR
LIMITS
UNLESS YOU PUSH
YOURSELF
TO THEM
Copyright 2015
Lex Brown LLC

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
Copyright 2015
20 REPS
4
Lex Brown LLC
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
Copyright 2015
Lex Brown LLC

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
Copyright 2015
Lex Brown LLC

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
Copyright 2015
15 REPS
Lex Brown LLC

Week 1
SATURDAY
REST DAY
Week 1
SUNDAY
REST DAY
Copyright 2015
9
Lex Brown LLC
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
Copyright 2015
20 REPS
10
Lex Brown LLC
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
Copyright 2015
Lex Brown LLC

Week 2
WEDNESDAY
Copyright 2015
12
Lex Brown LLC
Week 2
THURSDAY
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
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
Copyright 2015
20 REPS
14
Lex Brown LLC
Week 2
SATURDAY
REST DAY
Week 2
SUNDAY
REST DAY
Copyright 2015
15
Lex Brown LLC
Week 3
MONDAY
20 REPS
CHERRY PICKER SQUATS
20 REPS
CURTSY SQUATS
15 REPS - EACH LEG
SUMO SQUATS
40 REPS
Copyright 2015
20 REPS
16
Lex Brown LLC
Week 3
TUESDAY
FIRE HYDRANTS
20 REPS - EACH LEG
SINGLE LEG GLUTE BRIDGE
15 REPS - EACH LEG
10 REPS - EACH LEG
SQUATS
40 REPS
Copyright 2015
10 REPS - EACH LEG
17
Lex Brown LLC
Week 3
WEDNESDAY
Copyright 2015
Lex Brown LLC

Week 3
THURSDAY
STAR JUMPS
30 SECONDS
20 SECONDS REST
SUPERMAN LEG CURLS
30 SECONDS
20 SECONDS REST
BURPEES
30 SECONDS
20 SECONDS REST
JUMP LUNGES
30 SECONDS
20 SECONDS REST
CRISSCROSS JACKS
30 SECONDS
20 SECONDS REST
Copyright 2015
Lex Brown LLC

Week 3
FRIDAY
SQUAT JUMP FORWARD
CROSS LEG GLUTE BRIDGE
10 REPS
20 REPS - EACH LEG
15 REPS
STANDING SIDE LEG LIFTS
15 REPS - EACH LEG
PLANK LEG LIFTS
30 REPS - EACH LEG
Copyright 2015
Lex Brown LLC

Week 3
SATURDAY
REST DAY
Week 3
SUNDAY
REST DAY
Copyright 2015
Lex Brown LLC

Week 4
MONDAY
REVERSE LUNGE INTO KICKOUT BURPEE
CURTSY SQUATS
10 REPS - EACH LEG
20 REPS - EACH LEG
15 REPS - EACH LEG
PULSE SQUATS
30 REPS
SUMO SQUATS
50 REPS
Copyright 2015
22
Lex Brown LLC
Week 4
TUESDAY
DONKEY KICKS
20 REPS - EACH LEG
FIRE HYDRANT LEG EXTENSIONS
15 REPS - EACH LEG
15 REPS - EACH LEG
SINGLE LEG GLUTE BRIDGE
20 REPS - EACH LEG
30 REPS - EACH LEG
Copyright 2015
Lex Brown LLC

Week 4
WEDNESDAY
Copyright 2015
Lex Brown LLC

Week 4
THURSDAY
STAR JUMPS
30 SECONDS
20 SECONDS REST
SUPERMAN LEG CURLS
30 SECONDS
20 SECONDS REST
SQUAT JUMP FORWARD
30 SECONDS
20 SECONDS REST
CRISSCROSS JACKS
30 SECONDS
20 SECONDS REST
SQUATS
30 SECONDS
20 SECONDS REST
Copyright 2015
Lex Brown LLC

Week 4
FRIDAY
PLANK JACKS
20 REPS
CURTSY SQUAT TO SIDE KICK
PLANK LEG LIFT
15 REPS - EACH LEG
20 REPS - EACH
SQUAT JUMPS
15 REPS
GLUTE BRIDGE
25 REPS
Copyright 2015
Lex Brown LLC

Week 4
SATURDAY
REST DAY
Week 4
SUNDAY
REST DAY
Copyright 2015
Lex Brown LLC

GET CONNECTED
instagram.com/alexajeantness
instagram.com/alexajeanbrown
www.alexajeanbrown.com
Copyright 2015
Lex Brown LLC


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BUTT&

AN ALEXA JEAN FITNESS PROGRAM

Lex Brown LLC

Lex Brown LLC

Lex Brown LLC

YOU WILL NEVER

UNLESS YOU PUSH

Lex Brown LLC

10 REPS - EACH LEG

INNER THIGH LEG LIFT

15 REPS - EACH LEG

CHERRY PICKER SQUATS

STANDING SIDE LEG LIFTS

15 REPS - EACH LEG

Lex Brown LLC

15 REPS - EACH LEG

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

Lex Brown LLC

Lex Brown LLC

LUNGE KICK FORWARD

SUPERMAN LEG CURLS

Lex Brown LLC

15 REPS - EACH LEG

FACE UP GLUTE BRIDGE

10 REPS - EACH LEG

SQUAT JUMP FORWARD

Lex Brown LLC

Lex Brown LLC

INNER THIGH FROG BEND

FORWARD LUNGE TO SINGLE LEG DEADLIFT

10 REPS - EACH LEG

INNER THIGH LYING LEG LIFT

15 REPS - EACH LEG

Lex Brown LLC

20 REPS - EACH LEG

CURTSY SQUAT TO SIDE KICK

10 REPS - EACH LEG

PLANK LEG LIFT

10 REPS - EACH LEG

STRAIGHT LEG - LEG LIFTS

15 REPS - EACH LEG

Lex Brown LLC

Lex Brown LLC

SQUAT JUMP FORWARD

Lex Brown LLC

10 REPS - EACH LEG

REVERSE LUNGE KICKBACK

10 REPS - EACH LEG

INNER THIGH LEG LIFTS

15 REPS - EACH LEG

Lex Brown LLC

Lex Brown LLC

CHERRY PICKER SQUATS

15 REPS - EACH LEG

INNER THIGH LEG LIFTS

Lex Brown LLC

20 REPS - EACH LEG

SINGLE LEG GLUTE BRIDGE