Pear/Triangle Body Shapes

Trouble Areas: Hips and Thighs

Workout Plan: Focus on Glutes, Hamstrings, Power Strength Training, and High Intensity Interval Training(HIIT)

To even out a heavier lower half of your body, you’ll need to make a more grounded, more defined abdominal area to balance out your shape. This workout plan combines cardio and strength training into one circuit workout plan intended to help you smolder more calories (so long, saddlebags!) and grow lean muscle in the meantime.


How to Achieve Your Workout Goal: Three or four days seven days a week, with practically no rest in the middle of each moves. Do the full circuit 3 times add up to, your resting time to 45 to 60 seconds between rounds. Join this routine with up to three 30-to 45-minute cardio sessions every week.

Total Time: 60 minutes

What You’ll Need: Medicine Ball, Kettlebells, Dumbbells, Weighted Barbell

 


Weighted Glute Bridges

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Lay evenly on your back with bended knees, your legs should be hip width apart, and feet level on the floor. Contracting your stomach muscles, lift hips off the floor so that your body shapes a straight line from shoulders to knees. Hold position for two seconds, pressing your glutes as hard as you can before bringing down to begin. “This move is not just extraordinary for your behind, it will likewise fortify your core, all in one move.

Sets of: 3

Reps of: 12

 


Dead Lifts With Kettle Bell

 

Photo courtesy of pinterest.com

Stand with your feet wider than hip width and toes turned a bit out, with a kettlebell on the floor between your feet. Push your hips back and down with a straight spine, until you can get the kettlebell handle with both hands. Go back up (while holding the kettlebell) by snapping the hips forward, squeeze your glutes at the top when coming up. That is one rep. I’d recommend beginning with 15 or 20 kettlebells. It’s really harder to take in the move legitimately when it’s too light. The weight drives you to utilize the correct muscles.

Sets of: 3

Reps of: 12

 


Curtsy Squats

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Step your right leg wide to the left side, coming into a lateral lunge, while bending your right knee. Keep your torso lifted and your weight in your right heel. Push off with your right foot, and cross your right leg behind your left, coming into a dip squat, while bending both knees. This finishes one rep.

Sets of: 4

Reps of: 12

 


Bent-Over Row

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Incline forward and bend both your knees, all meanwhile trying to keep your back straight. Expand your arms so they are straight. Lift the dumbbells straight up to torso, pressing your shoulder blades together. Make sure to keep your elbows in and pointed upward. Try not to curve your back. Gradually lower the weights back to the beginning position to finish one rep.

Sets of: 3

Reps of: 10

 


Lunge with Triceps Extension

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Stand straight, feet together, with medicine ball directly over your head. Venture out into a thrust position, keeping the medicine ball expanded straightforwardly over the head. Be sure that your front knee does not reach out past your front foot. Keep your core contracted and your pelvis tucked under. Stay in a lunge position. Drop the medicine ball down behind your head. Be sure that your elbows and upper arms are kept back in line with the side of the head. Stretch out the medicine ball back to over your head. Come back to begin position, with your feet together, medicine ball straight over your head. Repeat the whole exercise meanwhile switching legs.

Sets of: 3

Reps of: 12

 


Kettlebell Pull-Throughs

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To do the ideal kettlebell pull through, stand up straight, with feet somewhat more apart than hip width. Get the handle with both hands, your palms should be facing down and arms beside your body. Keep up a slight curve to the knee and drive the hips back, bringing down the body—however not very low (this isn’t a squat!). At that point, in a smooth movement, explosively drive the hips forward while swinging the kettlebell, keeping your glutes and your core locked in. Keep in mind: The movement has to originate from the hips, not the arms, as the body comes back to standing. Let the weight down between the legs and keep this swinging movement.

Sets of: 3

Reps of: 15