Featured Workout by Lais
Workout Your Quads, Hamstrings, and Booty like Lais.
- Standing Single Leg Iso-Curls
- DB Romanian Deadlift w/ 2sec Hold
- Leg Press
- Heels Elevated Goblet Squats
- Band Leg Extension w/ 2sec Hold
(High Reps Moderate Weight)
Keep your rep range between 12-15 and complete 3 sets of each.
Team NLA Workouts
Checkout the latest workouts from our Athletes. We hope these inspire you by putting a spark in your training routine.
Amy's Fire Ab Circuit
Lais Deleon's Hamstrings & Quads workouts!
Bailey Knoles Leg Day (In Gym)
Amy Updike at-home Kettlebell Workout
Bailey Knoles Outdoor Workout
Perfect Booty Home Workout | Lais DeLeon
Sculpted Back & Biceps Gym Workout Routine | IFBB Bikini Pro Amy Updike
Jessie Hilgenberg's Power Plyo Workout | NLA For Her
Shoulder-Transformer Workout | Amy Updike IFBB Bikini Pro
Jessie Hilgenberg's Strong Back Workout
Rapid-Fire Upper-Body Workout | Amy Updike IFBB Bikini Pro
Half-Hour of Power Workout | Jessie Hilgenberg
Amy HIIT Circuit
Lais' Glutes & Ham Workout
HIIT with the Knoles sisters!