Amazing legs and butt - target training

Shape, Sept, 2003 by Stacy Whitman

TARGET TIP As you do these moves, focus on keeping your ankles, knees and hips aligned. Be sure not to rotate your legs in or out.

amazing LEGS AND BUTT

advanced WORKOUT SCHEDULE

For the leg press and squat, add resistance and slow down
your reps. For the jump-up, raise the height of the step.

exercise        one-legged         one-legged       jump-up
                press              ball squat

sets            2-3                2-3              2-3
reps            8-10 each leg      8-10 each leg    10-12
weight range    65-150             8- to 15-        none
                pounds,            pound
                depending on       dumbbells
                machine
special         Count 6-8          Count 6-8        Add a riser
instructions    seconds per        seconds per      or two to
                rep. Don't rest    rep.             increase step
                between sets.                       height to
                                                    10-14 inches.

TARGET QUOTE "Nothing will work unless you do."--Maya Angelou

Stacy Whitman is a freelance writer in Sun Valley, Idaho.