Vital Stats

  • BodySpace: chapman0522
  • Height: 5'3"
  • Weight: 111 lbs, 107 lbs contest
  • Body fat: 10-11%
  • Hometown: Dallas, TX
  • Accomplishments/Sponsorships: Earned Pro Status at 2011 Nationals, Miami FL in Bikini Class C 2012 IFBB Pro Bikini Rookie of the Year Team Dymatize Athlete Team Bombshell Athlete Pro Tan Sponsored Athlete Muscular Development Contest Correspondent

Motormouth males of our species love to talk about exercises—as well as sports, cocktails, and random macho things—that "separate the men from the boys." It's an overused saying, but I argue it can be useful for women. After all, we're the ones who see our gender represented through pre-pubescent-looking models perched atop bug-like legs and a flat hiney. And some of us would like to "separate" ourselves from them.

Do you want to know what makes a strong woman stand out in a sea of wimpy girls? Strong, lean legs and lifted, powerful glutes. These are the calling card of a woman who relishes her active lifestyle and refuses to sit on the sidelines. She takes her fun seriously, and you'd better take her seriously.

IFBB Pro and Dymatize Featured Athlete Jennifer Dawn knows a thing or two about the power—physical and visual—of the lower half of a woman's body. Her posterior had enough punch to carry her to a full athletic scholarship to Troy State University in track and field.

In recent years, she's embraced the new challenge of physique competition, earning her IFBB pro card at the 2011 NPC Nationals in the bikini division.

This is a woman who knows how to go and show. Now she'll show you how to grow.

Legs that Last

Jennifer's workouts reflect her diverse background in athletics and physique competition. She blended weightlifting, plyometrics, and track techniques to carve out the mean lower half she has today.

What does this mean for you? A more sculpted lower half makes a woman look long, lean, and enhances her curves. You'll look more feminine than ever, but feel stronger and more capable in whatever you choose to pursue in your free time. Whether you're looking to bring your legs to the next level, compete in any type of athletics, or just change up your training routine, Jennifer's workout can bring out the detail, shape, and strength in your lower half.

But don't just take my word for it. Here's how Jennifer breaks down her favorite movements for women trying to improve their leg and glute development.

Jennifer Dawn's Legs and Glutes Workout
3-4 sets
Seated Leg Curl
4 sets, 15-20 reps
Knee Tuck Jump
4 sets, 15-20 reps
Compound Set
Leg Press
Feet high on platform.
4 sets, 15-20 reps
Leg Press
Feet low on platform.
4 sets, 15-20 reps
Barbell forward lunge
3 sets, 15-20 reps (per side)
Treadmill running
10 sets, 100 reps (1-2 minutes rest)
Lying Leg Curls
4 sets, 20 reps
Box Jump (Multiple Response)
3 sets, 10-15 reps
Goblet Squat
4 sets, 15-20 reps
Leg Extensions
4 sets, 15 reps

About the Author

Abby Huot

Abby Huot

Abby has experienced a variety of events that led her to embrace an underdog role. She hopes to offer a different perspective on health and fitness.

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