Carrie Underwood Workout: Long and Lean

Day 1 - Legs Workout

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
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Dumbbell Squat To Shoulder Press	3 rounds	10 reps	0s
1B.Dumbbell Alternating Side Lunge	3 rounds	10 reps	0s
1C.Stiff-Legged Dumbbell Deadlift	3 rounds	10 reps	0s
1D.Dumbbell Jump Squat	3 rounds	10 reps	60s

Day 2 - Hips

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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
Circuit #1 - 3-4 rounds Rest 30s between rounds
1A.Pushup Renegade Row with Dumbbell	3-4 rounds	30s	30s
1B.Bulgarian Split Squat on Chair	3-4 rounds	30s	30s
1C.Sumo Squat Hold with Rotation	3-4 rounds	30s	30s
1D.Plank and Knee-In (using Towel)	3-4 rounds	30s	30s

Day 3 - Butt

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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
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Physioball Hip Bridge	3 rounds	10 reps	0s
1B.Single-Leg Romanian Deadlift with Dumbbells	3 rounds	10 reps	0s
1C.Plank Leg Raise	3 rounds	10 reps	0s
1D.Dumbbell Deadlift	3 rounds	10 reps	60s

Day 4 - Legs

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Squat and Rear Lunge	3 rounds	15 reps	0s
1B.Floor Jacks	3 rounds	15 reps	0s
1C.Ice Skater	3 rounds	60s	0s
1D.Bodyweight Side Lunge	3 rounds	15 reps	0s
1E.Bodyweight Jump Squat	3 rounds	15 reps	0s
1F.Wide-Stance Barbell Squat	3 rounds	40 reps	0s
1G.Squat and Rear Lunge	3 rounds	15 reps	60s

Day 5 - Arms and Back

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Exercise	Sets	Reps	Rest
Circuit #1 - 2-3 rounds Rest 60s between rounds
1A.Standing Dumbbell Biceps Curl	2-3 rounds	12-15 reps	0s
1B.Hammer Curls	2-3 rounds	12-15 reps	60s
Circuit #2 - 2-3 rounds Rest 60s between rounds
2A.Dumbbell Lateral Raise	2-3 rounds	12-15 reps	0s
2B.Dumbbell V Raise	2-3 rounds	12-15 reps	60s
Circuit #3 - 2-3 rounds Rest 60s between rounds
3A.Bent Over Two-Dumbbell Row	2-3 rounds	12-15 reps	0s
3B.Medicine Ball Pushup	2-3 rounds	10 reps	0s
3C.Push-up (on knees)	2-3 rounds	30-60s	0s
3D.Dumbbell Bench Press	2-3 rounds	30-60s	0s
3E.Dumbbell Flyes	2-3 rounds	30-60s	60s
Circuit #4 - 2-3 rounds Rest 60s between rounds
4A.Bent-Arm Dumbbell Pullover	2-3 rounds	12-15 reps	0s
4B.Seated Barbell Overhead Triceps Extension	2-3 rounds	12-15 reps	60s
Circuit #5 - 2-3 rounds Rest 60s between rounds
5A.Plank Swivels	2-3 rounds	8-12 reps	0s
5B.Bench Dip (heels on floor)	2-3 rounds	8-15 reps	0s
5C.Chin-up	2-3 rounds	AMAP reps	60s

	Advanced (3+ years)
	19 minutes/day \| 5 days/week
	Tone Body, Fat Loss, Build Muscle
	2 x Dumbbell, Chair, Bodyweight, Towel (Small), Exercise Ball, Barbell, Squat Rack, Medicine Ball, Flat Bench, 1 x Dumbbell, Vertical Bench, Other, Pull up bar Show More

Carrie Underwood Workout: Long and Lean

Week 1 Overview

Day 1 - Legs Workout

Day 2 - Hips

Day 3 - Butt

Day 4 - Legs

Day 5 - Arms and Back

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