21-Rep Booty Builder

Sculpt and Burn

Imitation is one of the most sincere forms of flattery. I got this leg workout from one of the best strength coaches in the nation, Ben Bruno. I first started following Ben back in 2011 because he had such cool and tough-as-hell workouts. This leg workout that he or somebody else came up with is exactly that. It’s cool to do and tough as hell!

So what is this workout?

You’ve heard of 21s right? I’m not talking about the card game; I’m talking about lifting.

It works like this— you will do seven, seven and seven reps of three different exercises (21 reps).

Get it?

Here’s how you do it

Get a landmine out. You can use an actual landmine piece of equipment or just bust out a plate, put the barbell into the whole of the plate and you’re good to go.

Use a fair amount of weight— something that you can rep out 20 squats with.

7 reps of landmine front squats: Hold the bell right at your sternum, keep your chest up and squat down for 7 good reps. Immediately move onto the next move.

7 reps of landmine RDLs: Drop the bar down to the ground and reset your feet so they are a little bit closer together. Keep your arms straight and chest up and nail the hamstrings with the RDLs.

NO REST! Move Right Into

7 reps of sumo deadlifts: Not much changes here with position, but your legs should already be on fire from the previous 14 reps. The main difference between this and the RDL is that you will bend your knees more.

Boom! There’s 21 reps that kick your butt!

Wait! You are not done yet.

Rest for one minute (that’s it!) and repeat this for five rounds!

Yeah, you are going to be burning around set #3.

Enjoy the gains!

Chase It!

Ben Boudro, MS, CSCS

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit orthoandwellness.comorthoandwellness.com

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