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Day 1: Legs Workout | Day 2: Hips | Day 3: Butt | Day 4: Legs | Day 5: Arms and Back | Day 6: Rest | Day 7: Rest |
The Carrie Underwood Slim and Sexy Legs workout is a circuit training routine. This means you move from one exercise to the next without resting. The goal is to do as many rounds as you can in 2 minutes time. Rest for 2 minutes. Then, repeat the Carrie Underwood Slim and Sexy Legs workout for 1-2 more rounds.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Squat To Shoulder Press![]() | 3 sets | 10 reps | 60s | |
1B. Dumbbell Alternating Side Lunge![]() | 3 sets | 10 reps | 60s | |
1C. Stiff-Legged Dumbbell Deadlift | 3 sets | 10 reps | 60s | |
1D. Dumbbell Jump Squat![]() | 3 sets | 10 reps | 60s |
The hips workout focuses on your abs, hips and core. It uses rotational strength exercises to cinch your waist. Also, this Carrie Underwood focuses on strengthening your hip flexors. Having weak hip flexors gives off the appearance that your belly is bigger than it really is.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Pushup Renegade Row with Dumbbell | 3 - 4 sets | 30s | 30s | Time between exercises: 30s |
1B. Bulgarian Split Squat on High Bench (chair)![]() | 3 - 4 sets | 30s | 30s | Time between exercises: 30s |
1C. Sumo Squat with Rotation | 3 - 4 sets | 30s | 30s | Time between exercises: 30s |
1D. Plank and Knee-In | 3 - 4 sets | 30s | 30s |
The butt workout focuses on giving you a high, tight tush. This workout tends to take the pressure off your quads, so that your glutes can do most of the work. Perform 10 reps of each exercise, then move onto the next.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Physioball Hip Bridge | 3 sets | 10 reps | 60s | |
1B. Single-Leg Romanian Deadlift with Dumbbells![]() | 3 sets | 10 reps | 60s | |
1C. Plank Leg Raise![]() | 3 sets | 10 reps | 60s | |
1D. Dumbbell Deadlift![]() | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Squat and Rear Lunge | 3 sets | 15 reps | 60s | |
1B. Floor Jacks![]() | 3 sets | 15 reps | 60s | |
1C. Ice Skater![]() | 3 sets | 60s | 60s | |
1D. Bodyweight Side Lunge | 3 sets | 15 reps | 60s | |
1E. Bodyweight Jump Squat | 3 sets | 15 reps | 60s | |
1F. Wide-Stance Barbell Squat | 3 sets | 40 reps | 60s | |
1G. Squat and Rear Lunge | 3 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Standing Dumbbell Biceps Curl | 2 - 3 sets | 12 - 15 reps | 60s | |
1B. Hammer Curls![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
2A. Dumbbell Lateral Raise![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
2B. Dumbbell V Raise![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
3A. Bent Over Two-Dumbbell Row | 2 - 3 sets | 12 - 15 reps | 60s | |
3B. Medicine Ball Pushup | 2 - 3 sets | 10 reps | 60s | |
3C. Push-up (on knees) | 2 - 3 sets | 30 - 60s | 60s | |
3D. Dumbbell Bench Press![]() | 2 - 3 sets | 30 - 60s | 60s | |
3E. Dumbbell Flys![]() | 2 - 3 sets | 30 - 60s | 60s | |
4A. Bent-Arm Dumbbell Pullover | 2 - 3 sets | 12 - 15 reps | 60s | |
4B. Seated Barbell Overhead Triceps Extension![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
5A. Plank Swivels | 2 - 3 sets | 8 - 12 reps | 60s | |
5B. Bench Dip (heels on floor) | 2 - 3 sets | 8 - 15 reps | 60s | |
5C. Chin-up![]() | 2 - 3 sets | AMAP reps | 60s |
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