Fitness coach and nutritional specialist Heidy Espaillat shares a few body and booty-shaping secrets to improve your legs, glutes, shoulders, and just your overall body. There’s nothing else like working out your legs; you feel stronger every time. If you’ve been training and squatting away at the gym for quite some time now and don’t see the results you have in mind, maybe it’s time to change your workout routine. Heidy has some great tips when it comes to working out your entire body, and they really work!
Before you hit the gym, check out these key workouts that Heidy swears by.
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Legs and Glutes
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- Squats
- Stiff-Legged Dumbbell Deadlift
- Single Leg Deadlift
- Hip Thrust
- Leg-Press – Single Leg
- Leg Press – Wide Stance
Heidy recommends you do 4 sets of 12 for each of these workouts, with slow and controlled movements.
Full Body Workout
Here are 6 exercises that you can do anywhere to work out your whole body, you only need one barbell.
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- Front Raises
- Stiff-Legged Barbell Deadlift
- Bent Over Barbell Row
- Stationary Lunges
- Good Morning
- Side Lunges
Heidy recommends you do 4 sets of 12 for each of these workouts, with slow and controlled movements.
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Upper Body and Shoulders
Here are 6 shoulder exercises to try out when working on your upper body and arms. These exercises will work out your shoulders, triceps, and traps.
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- Dumbbell Shoulder Press
- Standing Barbell Military Press
- Side Lateral Raise
- Front Raises
- Upright Barbell Row
- Face Pull
Heidy recommends you do 4 sets of 12 for each of these workouts, with slow and controlled movements.
Workout Guides
Heidy also provides workout guides for those of you who need some extra help on what to get done. She provides a great home workout guide for people who prefer to exercise at home, or just overall possess a busy life. The “5 Week Leg & Glute Home Workout Guide” costs $60 and includes: A 5-week program with written explanations and pictures of all exercises. The guide is complete with 3 workouts a week packed with tips and information to help you succeed in your fitness journey!
Most of Heidy’s workout guides require little to no equipment or access to a gym. You can also purchase Heidy’s customized meal plan which you can base on your own personal goals (weight loss, maintain, or weight gain). The meal plan is also available for vegetarians and vegans, so anyone can try this out!
Always make sure that you are staying hydrated during your workouts. If you need a little boost, Heidy recommends 1Up Supplements that are packed with lots of vitamins and minerals to help you build and recover your muscles!
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What do you think of Heidy’s workouts and exercises? You can also check out her Instagram HERE to see more routines to help you reach your goal!
