Bikini Contest Prep Legs Workout

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The Bikini Contest Prep Legs Workout

I am very exited to share with you guys the new legs workout I came up with for my bikini contest prep with my new IFBB Figure Pro trainer!!!

I didn't want just a regular gym trainer that can't push me, but I was very pleased to find an IFBB Pro trainer in Montreal where I live, she is IFBB Figure Pro, personal trainer, fitness model and nutrition consultant. She is training a whole team of amazing girls for provincial and national contests.

I highly suggest you give this legs and butt workout a try!!

Checkout our Workout Database to see more workouts !

Print the "Bikini Contest Prep Legs Workout"

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This workout should burn about 400-650 calories

depending on your weight and how hard you are pushing!

Bikini Contest Prep Legs Workout Breakdown

This is a 100% gym workout. You can do the "Ripped Legs And Abs Killer Workout" as an alternative.

Bikini Contest Prep Legs Workout Instructions

  • You can do this workout 2-3 times a week;
  • Warm up with 5-10 minutes of cardio of your choice;
  • Lift heavy enough to struggle but light enough to keep the form (bad form is useless);
  • For each exercise, do the prescribed reps and sets before switching to next exercise;
  • Take 1-2 minutes rest between sets;
  • Stretch with a foam roll at the end of the workout.

Bikini Contest Prep Legs Workout * Video Instructions *

1. Sumo Squats

Sumo squats will focus a bit more on the side of your butt, giving it a nice shape.

Squeeze your butt as you come up! Keep your toes pointed out at 45 degrees to protect your knees and keep your back straight.

(4 sets of 10 reps)

2. Leg press

Keep your feet wide and up to focus more on your glutes, bikini contest is all about the booty!

Make sure your lower back stays on the bench to avoid injuries and push with your heels.

(4 sets of 15 reps)

3. Step Up Dumbbell

(3 sets of 12 reps each leg)

Squeeze your butt once get up!

4. Lying Leg Curl

(3 sets of 10 reps)

5. Stiff Leg Deadlift

(3 set of 10 to 12 reps)

6. Walking Lunges

(3 sets of 30 steps *15 each leg*)

7. Butt Blaster Machine

(3 sets of 10 to 12 reps)

Your gym might carry different variations of the butt machine, you can use any of them and try to use different ones from time to time so you target slightly different areas.

8. Calf Raises

(6 sets of 20 reps)

9. Crunch Machine

(4 sets of 15 to 20 reps)

Supplements :

For better results, I take these supplements.

They are totally optional, click on the link to learn more about each one.

Fish Oil : 4 a day

Calcium : 1 a day

Vitamin C : 2000 mg per day

Vitamin D3 : 4000 mg in the morning

BCAA 5000 : Morning and during workout

Glutamine : Before and after workout, before bed

Multi-Vitamine : 1 a day

CLA : 4 a day



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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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1 Comment

  1. Thank you for Sharing. I’ve been trying to get a great leg workout that completely tone my legs, i have thick legs but i love how the legs of bikini competitors look like. I am not intending to compete, i will definitely give this a try and see the results :).

    Please keep sharing from your personal experience 🙂

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