Light Glutes & Legs Workout

This morning my legs and glues were already FINE so I went to the gym :) The squat rack was being used the entire time so I had to refrain for my original plan doing hip thrust and BB deadlift.

One Leg Glute bridge

• Set 1 - bw x 20 reps @each - right leg felt burn by 10th reps- had hardtime keeping the burn focus on glutes - felt around knees- left leg felt burn on booty by 14th reps- a little on knees
• Set 2- 20lbs preloaded BB x 15 reps @each - right leg felt burn on quads - left felt some on glutes but stronger than right
• Set 3 - bw x 20 reps @each - right leg could push more from glutes, still felt a bit on quads but not too much - left felt strong
• Set 4 - bw x20 reps @each - right glute didn't feel burn until last 5 reps. Had hardtime not having quads took over. Left leg strong- didn't feel until last 2 reps

45° reverse hyper extension
Set 1-3 x 10 reps - felt burn on hamstrings & butt

Bb Front Squat

• Set 1 - 45 lbs bar x 15 reps - struggled last 5
• Set 2 - 50lbs (2.5lbs platex2) x 12 reps - struggled last 2
• Set 3 - 50lbs x12 reps - struggled last 2
• Set 4 - 50 lbs x 12 reps - struggled last 4

One Leg DB RDL

• Set 1 - 30 lbs (2x15lbs)x 10 reps - had hardtime balancing
• Set 2 - 30lbs x12 reps - balancing a bit better on standing left leg compared right
• Set 3 - 30lbs x 12 reps - right leg had better balancing- left leg lost a bit balance at last 2

DB calf raises in between RDL sets
3 sets x 30lbs (2x15 lbs. DB) x 10-15 reps

DB Backward Lunges (did the knee up variation)

• Set 1 - 30lbs (2x15lbs) x 15 reps @each - quads burning last 5 reps
• Set 2 - 30 lbs x 15 reps @each - standing left side had hard time balancing last 3-5 reps
• Set 3 - 30 lbs x 12 reps @each - only managed to 12 reps

Active rest in between sets: abs moves on the bench - seated bicycle, leg raises, jack knives).

Bodyrock.tv: 550 reps Fat Massacre Workout - Conquering the last 2 scores

I did this workout 3 times in the past (first time couldn't complete the whole thing).

Today I completed this in 21:16 (Nov: 24:31, Sept: 36:29, Aug 32:42-incomplete)



I did a lot better on the push up - only took one break after 30 reps then continued to finish without fail. Pretty much I moved from one exercise to other without much break. My next goal would be completing this workout under 20 minutes!

Bodyrock.tv: Survivor Workout

I did my workout in the evening this time because I woke up late and I forgot to charge my timer the night before.

Survivor workout was quite fun. I wish I had Destiny's Child "Survivor" song played as my workout music to listen to.

Workout breakdown:

Part #1 & Part #3 - 10 sec off /50 sec on for 5 rounds (each part)

Backward Lunge and Kick Up (Left) 24 // 24
Backward Lunge and Kick Up (Right) 24 // 21
One Arm Press Up (alt. arms) 10 // 9
2 Kick Up and Breakdance Push Up 7 // 9
Pike Jump and Squat Jump 10 // 9

Part #2 - 5 minute time challenge

One Leg Squat and Jump Tuck - 33 reps (modified - holding on a chair)

Bodyrock.tv: Break Free Workout

Today's workout was ok and my legs, thighs, butt weren't that sore anymore.

Workout breakdown:

Finish part 1 and 2 and repeat one more time
Part 1: 4 minute interval (10 sec off/30 sec on for 6 rounds)
Backward Lunge and Kick Up
R1: 14-14-13-11-12-11
R2: 14-14-11-12-12-13

Part 2: 6 minutes time challenge

Sandbag Full Body workout (I used 15lbs backpack)
R1: 31 reps
R2: 34 reps

I only did 10 minute interval jump rope (10 sec off/20 sec on for 20 rounds).

Not bad for a Saturday morning workout.