Glutes & Legs 15 minute HIIT track field

Mobility Warm Up (Jane Fonda Butt Floor works)

BB Hip Thrust (3 risers) / standing side hip abdct 30@ea
155lbs x 20 - warmup (butt fired up crazy)
225lbs x 12
245lbs x 8
255lbs x 6

BB Sumo Deadlift
95lbs x 8
100lbs x 8
100lbs x 8

BB Back Squat
3x80lbs x 10

Hard 10 reps esp last 2-3 reps

Lying One Leg Curl
30lbs x 12@ea leg

BB Side Lunges
20lbs x 15@ea
20lbs x 12@ea

SUPERSET:
45° DB Hyper Ext
2x30lbs x 15

1 DB Bulg Split Squat
2x20lbs x 10@ea

15 min HIIT trackfield

Part#1: 5 mins
30 sec run / 30 sec walk x 5
Av run distance: 100-115m

Part#2: 10 mins
1 min run / 1 min walk x 5
Av run distance: 220-250m

Glutes & Legs + 12 min HIIT track field

Mobility Warm Up

BB Hip Thrust (3 risers) / front & side heavy band walk
185lbs x 15 - warmup /40
3x235lbs x 12 / 3x40

BB Deadlift / hanging on a pullup bar
100lbs x 10
100lbs x 8
100lbs x 10 - singles last 2 reps

BB Front Squat (paused at bottom)
3x80lbs x 8 ( hard last 2 reps)

BB RDL / 2DB Bulg Split Squat
85lbs x 12 / 10lbs x 10@ea
85lbs x 12 / 10lbs x 10@ea

Lying One Leg Curl / 1 DB Static Side lunge
2x30lbs x 12@ea / 2x10lbs x 15@ea

45° DB Hyper Ext
2x30lbs x 15

12 min sprint HIIT
60m x 10 sec x 3 rounds
109m-160m x 20sec-1min x 6 rounds

Glutes & Legs 10 min HIIT track field

Mobility Warm Up

BB Plié Squat/ Assisted overhandgrip pull up practice
45lbs x 20 / 1
50lbs x 20 / 1 - need position neck properly so not to strain traps
55lbs x 20 - practice dead hang on pullup bar contracting lats

BB Hip Thrust (5 risers) / seated heavy band hip abduction (paused a bit)
185lbs x 12- felt heavy / 20
205lbs x 12- (singles last 2-better set-need to pay att'n to feet positioning)
235lbs x 10- singles last 2

Leg Press (weight on @ea side)
3x100lbs x 12

BB RDL / Weight Plate Side Lunges
2x85lbs x 12 / 2x25lbsx12@ea

Seated Ham Curl
60lbs x 12 - light
65lbs x 15
70lbs x 12

Cable Standing Leg Curl / DB Side Step Ups (4 risers)
22.5x15@ea / 20lbsx16@ea

10 min HIIT sprint
50m -9 secs x 8 rounds
80m -13secs x 5 rounds

Glutes & Legs + 10 min HIIT sprint/walk trackfield workout

Mobility Warm Up
Various glute activation

DB Plié Squat
45lbs x 20 - warmup
50lbs x 20
50lbs x 20

BB Plié Squat (back style)
45lbs x 20

BB Hip Thrust (5 risers) / standing band side hip abdct (lt band) 20@ea in btwn sets - hold tension on top
155lbs x 12 - warmup
185lbs x 12
205x 12- singles last 2 reps
215 x

One Leg Press (weight @ea side)
10lbs x 12@each
15lbs x 12@each
20lbs x 12@each - good weights

1 DB One Leg RDL / One Leg Ext
35lbs x 15@ea / 30lbs x 12@ea
35lbs x 15@ea / 30lbs x 12@ea
35lbs x

Cable Standing Leg Curl / 2 DB Side Step Up (4 risers)
20.5lbs x 20@ea / 15lbs x 12@ea
22.5lbsx15@ea / 15lbs x12@ea
22.5lbs x15@ea - extra set for ham curl

10 min HIIT sprint/brisk walk track field
Av sprint speed: 10mph
Av brisk walk speed: 3.5mph
Repeated 12times
Total distance: 1 miles

Glutes & Leg + 12 min HIIT sprint/walk back Workout

Mobility Warm Up

BB Hip Thrust (4 risers) / Band works
185lbs x 15 - warm up
205 x 12
235 x 10
235 x 10

DB Plié Squat
3x50lbs x 20

Light BB Deadlift
65lbs x 12

Leg Press (weight @ea.)
90lbs x 12
100lbs x 12
100lbs x 12

Lying Ham Curl / BB Side Lunges
2x60lbs x 12 / 2x 20lbsx12@ea
60x13 (moved to 50 last 4)

Note: foot pointed straight on way up & pointed up on way down

1 DB Side Step Up / Cable Standing Leg Curl
2x12.5lbsx15@ea / 3x22.5x15@ea

Standing Cable Back Kick
1x22.5lbsx12@ea

HIIT sprint/walk back
Repeated 10x
Total time: 12 mins

Hungry!

Glutes & Legs + 10 min HIIT sprint/walk

I surprised myself with the hip thrust.Granted it was one riser less than the usual 5 risers but still a good effort, I think.

Afterward I had the sprint/brisk walk HIIT at a baseball field repeated 8 times for a total 13 minutes. Not too bad.

Mobility Warm Up

BB Hip Thrust (4 risers) / band work
155lbs x 15- warmup
185x15 - warmup
225x 12
245 x 10
255 x 8

DB Plié Squat / reverse body rows
3x50lbs x 15 / 2x10-12

Leg Press / lunges
70lbs x 12 / walking lunges 25lbs x 24
70lbs x 12 (60lbs last 2) / walking lunges 25lbs x 24
70lbs x 12 (60lbs last 3)

2 DB side Step up (4 risers) /Cable Standing Leg Curl
7.5lbs x 12@each / 20lbs x 15@ea
7.5lbs x 12@ea/22.5lbsx15@ea

Cable Side Hip Abct
2x15lbs x 12-15@ea

Sprint/Brisk Walk HIIT x 8 rounds
Average distance: 70-100m
Average sprint speed 15.5kph (9.6mph)
Total time: 13 mins

Glutes & Legs + 10 min HIIT sprint/walk track field

So today I tried out doing 10 min run/walk after my leg workout today. Not too bad actually. The park that is on the same way to the gym has a track field. But it's on a hard surface, not dirt so it might not be too ideal for sprinting? I could always just use the baseball field as my track field. At least that one is on the dirt and grass.

Mobility Warm Up

BB Plié Squat / hanging knee raise 15x
2x45lbs x 20

DB Plié Squat / hanging knee raise 20x
2x50lbs x 20

Note: Felt better doing plié squat holding DB than having a BB on the back.

BB Hip Thrust (bench) / seated heavy band hip abdct
155lbs x 10
155 x 12
185 x 8 (singles last 2)
185 x 10 (singles last 2)

Note: BB Hip Thrust on the bench so I couldn't go too heavy without compromising my form. Medium rep range still good enough to get butt burn.

Cable standing One leg Curl / various lunges
15.5x15@each/ side lunges 25lbsx12@each
17.5x15@each / bodyweight deficit reverse lunge 12@each
20.5x15@each / side lunges 25lbsx12@each
22.5x15@each

Cable Side Hip Abduction
1x15.5lbsx15@each

Cable Back Kick
1x 20.5lbs x 12@each

10 min run/walk on a track field

Outdoor cardio sprint/walk HIIT

5 minutes warm up

10 minute HIIT sprint and walk back
Average time/distance of my run was 20 sec - 80-90m
Average time/distance of walking back was around 50 sec - 1 min - 70-80m

Cardio HIIT

1min walk / 40 sec run x 8
Average run: 155-160m
Average walk: 50-70m

35 min brisk walk

Cardio HIIT Workout

15 min run/walk (13 laps)
40sec-1 min average run -
160-200m average distance
1-1:30 min average walk -
70-100m average distance

Walk to/from park:
40min total / 3km distance total

Totals:
5.46km
55:42

20 minute interval high knees jump rope HIIT

1 minute max effort high knees jump rope / 1:30 rest (with 30 Mt. Climbers so not exactly 1:30 resting the whole time) x 8 rounds

I am super happy I could do unbroken high intensity high knees jump rope for most of my entire 1 minute! Roughly about 120-150 skips!

Then 3 sets of double band sumo and monster walk to burn some bootay!

HIIT Circuit

 

3 Rounds (1 min each) / 30 sec rest
Hand to Hand Jerk (22.5lbs)
Sled wrestling (130lbs)
Tire Flip (120lbs)
Mace Grave Digger (30 sec@each)
KB OH Situp (22.5lbs)
Freestyle Battle Rope
KB Bear Crawl (54lbs@each)

Band Assisted Pullup practice
2 sets
Thin band 6x --> med band 6x

Exact same workout as May 18, 2014.

20 minute countdown walk/sprint

20 min walk/sprint HIIT

9 sets various light glute activations

20 minute interval high knees jump rope with plank knee rollin as rest

1" on / 1:30" off - 8 rounds
High knees jump rope 1"
Plank knee slide in on rest

Average HR 130bpm
Max HR 154bpm

20 minute countdown walk/sprint

A great way to start off my Hump Day!

20 minute interval KB Swing with plank knee rolls as resting

1:30 hard effort 35lbs KB Swing / 1 min low intensity sliding plank knee tuck w a rug - 8x

Stability Ball Rollout /various BW Glute activation
3x12 / 3x15-20

30 min countdown walk/sprint HIIT

10 minute warm up walk

20 minute walk/sprint HIIT

20 min countdown HIIT high knees jump rope

Focused more on speed jump & an all out
Average skips 100-150

Rest as needed- until HR back normal aka no pounding head heartbeat anymore

25 min HIIT high knees jump rope / 10 ab wheel rollout

25 min countdown HIIT high knees jump rope / 10 ab wheel rollout

Got 7.5 rounds total (200-120 skips - downhill as round progressed-tired couldn't push much intensity twds end)

25 minute HIIT high knees jump rope / Ab Wheel Rollout

Set timer to 25 minute countdown and did high knees HIIT jump rope with 10 Ab Wheel rollout during resting time.
Got 8 rounds total
(220-100 skips - downhill as round progressed-tired couldn't push much intensity twds end)