The legs and butt contain the glutes, quadriceps, hamstrings and calves. Setting yourself a goal to tone all of these muscles in two weeks is not an easy thing to do. You have to be willing to work hard and do the right blend of exercises. The main goal is to melt away fat and zero in on your muscles with weight-training exercises.
Sprinting
Sprinting achieves two goals with your legs and butt. First, it burns a high amount of calories while you work out and in the hours afterward. This leads to fat elimination. Second, sprinting places a high amount of emphasis on your muscles. Start your workouts with a light five- to 10-minute warmup jog. This will get you loosened up, and it will move oxygen-rich blood to your muscles. After your warmup, run as fast as you can for 20 seconds. Rest completely or jog lightly for 40 seconds and repeat the sequence. Aim for 12 to 15 sprints and perform a light cool-down jog for five to 10 minutes to slowly return your heart rate to a pre-exercise level.
Weight-training Exercises
Weight-training exercises for the legs and butt need to cause a high amount of muscle fiber recruitment. The most advantageous way to do this is by performing compound exercises with free weights. Compound exercises work more than one muscle at a time, which leads to fast muscle gains. Free weights cause you to work more muscle fibers than machines because you need to stabilize your body. Include exercises like squats, lunges, deadlifts and stepups into your routine. Use a resistance that you can only lift eight to 12 times, and aim for four or five sets.
Execution of Proper Form
The way you lift weights is critical to your toning plan. If you perform your exercises with sloppy form, you risk injury and you will not fully tax your muscles. Execute every exercise with good form and always use a full range of motion. Take dumbbell squats for example. Stand with your feet slightly wider than shoulder-width apart, and hold the weights at your sides with your palms facing in. Keeping your back straight and abs tight, slowly lower yourself by bending your knees. Once your thighs parallel the floor, steadily rise back up and repeat.
Tips for Progress
You have two weeks to obtain your goal, which means there is little down time. Perform your sprint workouts and weight-training sessions three days a week each on alternating days. To facilitate your progress, drink plenty of water daily, and follow a diet that is low in saturated fat. Get plenty of sleep as well. The Centers for Disease Control recommends that adults get seven to nine hours a night. This will ensure that you have plenty of energy for your workouts.
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