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Lindsey Renee's Dangerous Curves Workout
Lindsey Renee's Dangerous Curves Workout
Ladies, get ready to lift! You can build a strong, curvaceous, and athletic body. NPC athlete Lindsey Renee will show you how it's done.
by Lindsey Renee
Many women crave a strong, curvaceous body. You know how I can tell? I see them in the gym every day doing dumbbell side bends and riding sidesaddle on the back extension bench until they ache. They have one thing in mind, and they'll keep on swaying back-and-forth like trees in a windstorm until they get there.

Unfortunately, the female body just isn't that simple. You could bend until you break and never carve your dream physique, because strong curves are a full-body accomplishment. A curvaceous figure is the combination of a lean waist, strong legs, and full glutes. To get it, you have to dial in your nutrition, work on your core and lower-body strength, and not be afraid to put some muscle on your frame. You have to lift heavy from multiple angles, not just side-to-side.

In other words, you can want a powerful, curvaceous body as much as you like, but you won't get it unless you're willing to work hard for it. Achieving that body takes determination, willpower, motivation, and self-discipline. It also takes an awesome lower-body workout.

I'm NPC bikini athlete Lindsey Renee, and I'd like to show you mine.

I'll show you which movements to do to help you earn that coveted shape. Your quads, hammies, and glutes will be on fire, but you'll be one step closer to the curves you desire!

But consider yourself warned: Barbara Eden may have rocked an hourglass figure on I Dream of Jeannie, but nobody's going to pop out of a bottle and grant your wish for curves overnight. You've got to stick with it and make this a goal across weeks and months! But the rewards will definitely be worth it when you look in the mirror and see a stronger, more athletic, and sexier you!

Lindsey Renee's Dangerous Curves Workout

The Dangerous Curves WorkoutWatch The Video - 03:49  AbdominalsTip: Use slow and controlled motions. Make sure you get your hips up at the end of the rep, otherwise you're just relying on your hip flexors to do the work. For an extra challenge, try turning your knees to the side!Tip: Don't use your shoulder to bring your elbow to your knee, use your abs.Tip: I like to use a kettlebell for these. It's easier to hold than a big plate. Aligning your hips with the end of the bench will allow you to use your lower levers to work your obliques.
  • [Image: 222_1.jpg] [Image: 222_2.jpg]Leg Raises3 sets of 20 reps
  • [Image: 211_1.jpg] [Image: 211_2.jpg]Decline Oblique Crunch3 sets of 20 reps
  • [Image: 122_1.jpg] [Image: 122_2.jpg]Weighted Side Crunches3 sets of 20 reps on each side

LegsTip: I enjoy Mr. Smith because he is my full-time spotter. But if you're not in the gym, remember you can do squats just about anywhere. Squats not only tone your legs and lift your glutes, but also strengthen your core. Make sure you go low and try to hold at the bottom for a second!Tip: Leg extensions really isolate your quads. I like to do 10-12 heavy reps then pump out 5 more reps to really burn out my quadriceps. Hold the extension at the top and let it burn!Tip: Leg presses work your entire lower body. The machine doesn't require balance, so you can focus entirely on using heavy weight and bringing the weight down as low as possible.Tip: Vertical Presses are my favorite leg-day exercise because they pack the muscle on those thighs. I feel like quadzilla! When pushing the weight, I like to slightly lift my glutes for an extra squeeze. I swear by this exercise.
  • [Image: 65_1.jpg] [Image: 65_2.jpg]Smith Machine Squats1 warm-up set of 20 reps, 1 drop set of 15, 12, 10, 10, 4 reps
  • [Image: 53_1.jpg] [Image: 53_2.jpg]Leg Extensions3 sets of 20, 15, 12 reps
  • [Image: 57_1.jpg] [Image: 57_2.jpg]Leg Press3 sets of 20, 15, 12 reps (5-10 quick pumps at the end of each set)
  • [Image: 1871_1.jpg] [Image: 1871_2.jpg]Vertical Press3 sets of 20, 15, 12 reps (5-10 quick pumps at the end of each set)

GlutesTip: The smith machine lunge engages your quadriceps, hamstrings and glutes. Performing your lunge set on a Smith machine instead of using a barbell will allow you to feel balanced and control your movements.Tip: Don't just go through the motions. Perform this exercise slowly and focus on squeezing your glutes. The longer you can resist the weight and the slower you can return to the starting position, the harder your glutes will work.Tip: For this movement, use a wide stance. Don't lock your legs out completely, but keep a slight bend in your knees. Feel for the pull in your glutes and hamstrings.Tip: This exercise is a must in any glute routine. Focus on bringing your hips up, by putting weight in your heels. Squeeze those glutes!Tip: It looks simple, but just give it a try. It's one ne of the most effective glute-isolation movements. Try it on a bench or on a stability ball. For an extra challenge, superset this movement by bringing your legs together and apart like a clap.Tip: I usually end my workout with this glute exercise. I go until failure on the last set. No pain, no gain! 
  • [Image: 41_1.jpg] [Image: 41_2.jpg]Smith Machine Lunge (shown with barbell)4 sets of 20, 15, 12, 10 reps
  • [Image: 101_1.jpg] [Image: 101_2.jpg]Cable Kickbacks3 sets of 20, 15, 15 reps (10 straight back kicks between each set)
  • [Image: 686_1.jpg] [Image: 686_2.jpg]Dumbbell Good Morning3 sets of 20, 15, 12 reps (increase weight each set)
  • [Image: 661_1.jpg] [Image: 661_2.jpg]Barbell Hip Thrusts3 sets of 20, 15, 15 reps (increase weight on each set)
  • [Image: 1421_1.jpg] [Image: 1421_2.jpg]Reverse Hyperextension3 sets of 20 reps
  • [Image: 98_1.jpg] [Image: 98_2.jpg]Glute Kickbacks3 sets of 20 reps each leg

Lindsey is a NPC bikini competitor and Optimum Nutrition sponsored athlete. She is fired up to live a fit life!

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