Monday, May 6, 2013

Glutes & Legs Workout

Warm Up:
  • 2-3 sets 30 reps clamshells
  • 2-3 sets 30 reps donkey kick (each side)
  • 2-3 sets 30 reps glute bridge

Glutes & Leg Workouts
  • 3 sets of 10 reps bodyweight hip thrusts (with aerobic step with 3 risers)
  • 3 sets of 10 reps one leg Glute bridge (each leg)
  • 3 sets of 10 reps DB Sumo Deadlift (60-65 lbs DB)
  • 3 sets of 10 reps Double DB Front Squats (2x20lbs DB)
  • 3 sets of 10 reps Walking Lunges (2x20lbs DB) – 2 lunges = 1 rep

HIIT: 1 minute easy pace / 30 sec high resistance pedaling 10-12 Rounds on Spin Bike (15 mins).

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