WWOD#1 (Women’s WOD) Complete Leg Day (Glutes Focused)

Keep in mind, this isn’t specifically geared to women. And same goes for my WOD workouts, ladies you should incorporate the exercises I provide in all of my programs. The key to maximizing your results is staying consistent, duh, but you need to change up your routine and CONFUSE THE BODY. The body will adjust to your workouts, that’s why you see people in the gym that have worked out FOR YEARS and see no gains… Here’s a flipping good one for you ladies 🙂


  1. Squats
    1. 4 Sets 6-12 reps
  2. Dumbbell Lunge
    1. 2-3 Sets 12-15 Reps
  3. Glute Cable Kickbacks (video here: ignore the annoying girl voice, but she explains how to properly do this exercise haha )
    1. 3 Sets 12-15 reps
  4. Dumbbell Step Up
    1. 3 Sets 12-15 Reps

Cardio: 15 minutes on the treadmill, light and heart rate should be 130-150.

So why do these exercises work? You are activating the complete lower half of your body! If you want toned, amazing looking legs you have to hit all parts of the legs. The squat is a complete leg exercise building a foundation for your legs. Additionally, the Dumbbell lunges are activating the outer/inner part of your legs, which is what girls strive to hit because come on, lets be real, you all want that goofy “V” you see on girls’ instagrams… Well this exercise will help with that!

Fitness Tip of the day: STRETCH AFTER THIS, loosen the muscles up and make sure you are taking care of the body. I strongly suggest you take electrolytes after a full leg day to hydrate the muscles and fully recover. You can try my companies electrolytes FOR FREE if you DM me on instagram or go to our website and email us. GET AFTER IT TODAY, MAKE IT COUNT LADIES! – Cooper


Hey Everyone! I'm really excited to announce that I will be officially starting cooperbrunnerfitness! To give a quick overview, I will basically be discussing concepts or frameworks I've learned through research that I believe are critical to learn to become a disciplined, successful individual in all aspects of life. Your probably wondering.. Why are you all of the sudden deciding to become a blogger? Well... For years I have been studying/reading about influential people (Warren, Gary V, Tony Robbins, Zuck, Jobs..) that began with nothing and incrementally worked their way into becoming successful entrepreneurs. My hope is that while writing these blogs, I can ultimately inspire you to change your life and conquer those challenges you face everyday that block you from your goals. By no means am I saying that everything I talk about is the magic secret to success, but by reading the content I write about, hopefully you can take away some small tips/advice that can help inspire you to create ways on improving your life and the others around you. MAKE TODAY COUNT.

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