This is exercise routine combines the Stationary Lunges and the Squats to help you strengthen your thighs (primarily) and buns (secondary) and tone up them up. We can add this routine to your existing workout or as a separate target-specific (just for legs) anywhere (no machine needed) you choose.
INSTRUCTIONS (as a target-specific): Feel free to pause and rest anytime if need be. Just do your best and focus on your progress.
SCHEDULE (suggested):
WEEK 1
Day One: 1or 2 rounds (sets) of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Two: 2 - 3 rounds (sets) of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Three: 2-3 rounds of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Four: 3 rounds of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Five: 2 rounds of 15 repetitions with 60 - 90 seconds rest in between rounds
[Weekend Break]

WEEK 2
Day One: 3 rounds (sets) of 15, 10, 5 repetitions with 60 - 90 seconds rest in between rounds
Day Two: 3 rounds (sets) of 15. 15, 10 repetitions with 60 - 90 seconds rest in between rounds
Day Three: 3 rounds of 15,15, 15 repetitions with 60 - 90 seconds rest in between rounds
Day Four: 3 rounds of 20,15, 15 repetitions with 60 - 90 seconds rest in between rounds
Day Five: 3 rounds of 25, 20, 15 repetitions with 60 - 90 seconds rest in between rounds
[Weekend Break]

WEEK 3 (optional)
Day One: 3 rounds (sets) of 25, 20,15 repetitions with 60 - 90 seconds rest in between rounds
Day Two: 3 rounds (sets) of 25, 25, 15 repetitions with 60 - 90 seconds rest in between rounds
Day Three: 3 rounds of 25, 25, 20 repetitions with 60 - 90 seconds rest in between rounds
Day Four: 3 rounds of 25, 25, 25 repetitions with 60 - 90 seconds rest in between rounds
Day Five: 3 rounds of 25, 25, 25 repetitions with 60 - 90 seconds rest in between rounds
[Weekend Break]

Week 4 (optional) - Repeat Week 3