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    Daisy Duke Workout Tone It Up PDF

    Uploaded by

    Geraldyne
    This document provides instructions and descriptions for a 15-20 repetition leg and glute workout called the "Daisy Duke Workout". The workout includes 12 different exercises that target the thighs, booty, hips, and back. Exercises include curtsy lunges, deadlifts, squats, pistol squats, bridges, and more. Users are encouraged to share results on social media.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Daisy Duke Workout Tone It Up PDF

    Uploaded by

    Geraldyne
    712 views5 pages
    This document provides instructions and descriptions for a 15-20 repetition leg and glute workout called the "Daisy Duke Workout". The workout includes 12 different exercises that target the thighs, booty, hips, and back. Exercises include curtsy lunges, deadlifts, squats, pistol squats, bridges, and more. Users are encouraged to share results on social media.

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    Daisy+Duke+Workout+Tone+It+Up.pdf

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    This document provides instructions and descriptions for a 15-20 repetition leg and glute workout called the "Daisy Duke Workout". The workout includes 12 different exercises that target the thighs, booty, hips, and back. Exercises include curtsy lunges, deadlifts, squats, pistol squats, bridges, and more. Users are encouraged to share results on social media.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    712 views5 pages

    Daisy Duke Workout Tone It Up PDF

    Uploaded by

    Geraldyne
    This document provides instructions and descriptions for a 15-20 repetition leg and glute workout called the "Daisy Duke Workout". The workout includes 12 different exercises that target the thighs, booty, hips, and back. Exercises include curtsy lunges, deadlifts, squats, pistol squats, bridges, and more. Users are encouraged to share results on social media.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5
    At a glance
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    The document describes a full-body workout focusing on toning the legs and glutes with exercises like curtsies, squats, and bridges.

    Exercises described include the Cute Curtsy, Deadlift into an Upright Row, Booty Lifter, Deep Daisy Duke Squat, Booty Smoothing Mini Pistol, Twisted Crab Booty Press, Tiptoe Bridge, and Lazy Daisy.

    The Deep Daisy Duke Squat works the glutes, hamstrings, and fronts of the thighs.

    Daisy BIKINI

    SERIES
    TM

    Duke The best workout to

    Workout
    ToneItUp.com
    sculpt your legs and
    booty for your favorite
    pair of Summer
    Daisy Dukes

    Complete 3 sets of
    15-20 repetitions
    of each move!

    Cute Curtsy
    Tones the inner
    and outer thighs
    and strengthens
    the core.

    15-20 reps on
    each leg

    Begin in a standing position with your weights by your side. Step your left leg behind you into a curtsy lunge~
    with your toe crossing behind your right leg. It’s very important to keep your front knee in line with your ankle.
    Drive all of your weight into your front heel and bring that left leg into a leg abduction while balancing on the
    right/stationary leg. Complete 20 on one side then switch sides.
    Deadlift into an Upright Row
    Booty Lifter
    One of the BEST moves
    to lift and tone the
    backs of the thighs and
    booty!

    15-20 reps on each leg

    Begin in a standing position with your weights on the fronts of the thighs. Slowly and controlled, roll your
    dumbbells down your legs and extend the other leg behind you. Keep your knee soft and in an athletic
    position. As you feel a stretch in your hamstring, return to your starting position squeezing your glutes.

    Deep Daisy Shapes and sculpts


    the glutes, hamstrings

    Duke Squat and fronts of your


    thighs.

    15-20 reps

    Begin with your feet shoulder width apart, chest forward, shoulders back and abs engaged. Sit back as if
    you’re sitting on a bench- as deep as you can! Make sure your knees are in line with your ankles and do not
    cave in. Keep your chest forward and shoulders back. Stand back up driving your weight into your heels,
    squeezing your glutes.
    Booty Smoothing The best move to smooth and
    shape the outer booty and
    define the thighs- featured from
    Mini Pistol your BIKINI BOOTY workout in
    the BIKINI SERIES!

    15-20 reps on each leg

    This is the modified pistol squat~ it’s safe on the knees and will be one of your favorite moves to smooth the
    booty!! Stand on your left leg with your right toe in front of you. Holding a dumbbell in your hands to help
    balance your center of gravity, sit your booty back while bringing your right leg out in front of you. Sit back to
    about parallel with the ground. Stand back up driving all your weight into your heel. Make sure you keep your
    knee in line with your ankle and it doesn’t cave in-- it’s a challenge! Complete as many as you can while
    maintaining proper form then switch sides.

    Twisted Crab Tones everything from the backs of your


    legs, the fronts of your thighs, your
    booty, waistline, shoulders, postural
    muscles and triceps.

    15-20 reps

    Starting in a tabletop position with your


    hips lifted to the sky, twist to one side using
    your core. Dip your booty down without
    touching it to the ground and alternate
    sides. Each time you alternate sides, focus
    on squeezing your glutes high! Complete
    15-20 reps total.
    Booty Press Sculpts the backs of the thighs and rounds the booty.

    15-20 reps on each leg

    Begin on your hands and knees. Carefully place a 5-8 pound dumbbell or weight behind your leg and squeeze
    with your calf. Keeping your abs engaged, slowly and controlled press your heel to the sky. Complete a set of
    15-20 then switch sides.

    Tiptoe Isolates the glutes, hamstrings, calves and lower back. One
    of the best moves to really feel the burn!

    Bridge 15-20 reps

    You’re going to love this bridge! Take a couple dumbbells and carefully hold them on your hips. Push your
    hips to the sky, squeezing your glutes. Alternate each rep pushing your weight into your heels and then the next
    repetition pushing into your toes by lifting your heels. This will isolate different parts of your hamstrings!
    Lazy Daisy

    Tones the glutes, hamstrings


    and sculpts the lower back!

    15-20 reps

    You also may know this by ‘surfs up’ ;) Lay on your tummy with your forearms by your sides. Keeping your
    core strong, lift your legs up, squeezing your glutes and your back muscles. Return to the starting position. This
    move is especially great for strengthening your lower back for an all-over toned core.

    Check in with us @ToneItUp &


    @KarenaKatrina on instagram!!

    Share this workout with a girlfriend


    and tag #DaisyDukeWorkout!

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