Heavy Glutes & Legs and Kettlebell Workout

Warm up:
3-5 minute spin bike
Clamshell with light band
Seated Band Hip Abduction
Walking Knee Hugs

BB Deadlift
75lbs x 15 warm up
85lbs x 12 warm up
95lbs x 10
95lbs x 10
95lbs x 10

BB Glute Bridge - hold 10 sec at top at last rep/ Standing Hip Abduction 20x @each
125lbs x 20
145lbs x15
155lbs x 12
165lbs x 10
170lbs x 10

BB Front Squat (below parallel)
60lbs x 10
65lbs x 8
65lbs x 8
60lbs x 10

KB Class (modified)
3 circuit
Push up (substituion for ring push up) 10x
Figure 8 to hold 20x
Double KB Sumo Deadlift (substitution for Sumo High Pull) 35lbsx20
1 arm snatch 18lbsx20@each
Kb Lunge variation (substitution for 1 Arm Overhead Squat)
Split squat 18lbs x 12@ each -1st round
Double Kb rev lunge 18lbsx12@each
Single Kb side lunges 18lbsx15@each
1 arm KB Row 22lbsx10@each

Hanging abs 2x15-20 reps

Finisher:
Butt Blaster 3x30lbsx15 @each
Leg Extension 3x30lbsx12 @each

Glutes and Legs

BB Glute Bridge w 1 riser (hold 10 sec at last rep) / standing hip abduction 20x @each
95lbsx20 warm up
115lbsx 20 warm up vid
135lbsx 20- tough last 5 reps vid
145lbsx 15 - tough last 3 reps
155lbsx 10- tough last 2 reps
165lbsx 8- tough last 2 vid
170lbs x 6- butt pumped (vid)

BB Deadlift
95lbs x 10
100lbs x 10- keeping tensions all throughout
100lbs x 10

BB sumo deadlift practice
2x65lbsx10

BB Front Squat (below parallel)
60lbs x 7
60lbs x 6
60lbs x 6

PVC pipe back squat practice
2x?lbsx15

BB Split Squat
3x50lbsx 12@each

DB Side Step Up
2x15lbsx 15@each

Bodyweight Walking Lunges 40x

Very tired!!

Glutes & Legs & Circuit Training

BB Glute Bridge
115lbdx20- warm up
135lbsx15- warm up
145lbsx12
155lbsx 10
165lbsx10
170lbsx7

BB DeadLift
95lbsx10
100lbsx8
100lbsx8

BB Front Squat
3x55lbsx 8- a bit below parallel - first time did this and I was happy that I could do it without having butt wink at the bottom - at least that what I thought from watching my own video. I'll send the video to you for review.

BB Split Squat
45lbsx12@each
50lbsx10@each
50lbsx 10@each - I finally braved myself to add a little bit more weight

DB Walking Lunges (hold 2 DBs) - butt and quad killer!
2x15lbsx20

Circuit class
3-5 rounds
KB clean & jerk 20lbsx10@each
20 yard 135lbs sled push
10 push up
20 yard bear crawl
20 yard sprint
20 yard 135lbs sled push
KB swing 44lbsx20

Got 3 rounds in 22 mins

Butt Blaster
3x30lbsx15@each- felt butt burn

Glutes & Legs

BB Glute Bridge
95lbsx20- warm up
115lbsx 15 - mod weight
125lbsx 15
3x135lbsx12/3x20 @each standing hip abduction

BB Deadlift
95lbsx10- ok
3x100lbsx 8- good weight - no rounding back!- kept lats engaged!

BB Front Squat
55lbsx10
55lbsx8
55lbsx10

BB Split Squat
3x45lbsx12@each- right inner thigh felt tight today!

Butt blaster
3x30lbsx15@each

Standing Cable Hip abduction
3x25lbsx15@each

Standing Cable hip adduction
3x25lbsx15@each

Standing Cable Back Leg Raise
25lbsx15@each- felt light
2x35lbsx15@each

10min One Arm KB snatch (8kg)

Glutes & Legs Workout

BB Glute Bridge
95x20 warm up
115x20 warm up
125x15 - felt light
3x135lbsx12- rest pause method (NEW weight YAY!)

BB Deadlift
95lbsx10
100lbsx8 (NEW weights YAY!)
100lbsx8

BB Front Squat
55lbsx12- ok weight
60lbsx10- hard last 2 (NEW weight YAY!)
60lbsx10- hard last 2

BB Bulgarian Split Squat (off 12" box)
20lbsx12 @each tried to balance
3x25lbsx12@each

I had to use the light BB (about 20lbs by itself) for this BB Bulgarian Split Squat. Not sure if I'm ready for 45lbs BB. I am still not balance enough doing Bulgarian Split squat, even with my own bodyweight. Let me know your thoughts.

HIIT sled push-7 rounds (160lbs first 3 rounds, 135lbs for the rest of the rounds)
(17 mins total) 2-3 min rest/45sec-1min effort)

Butt Blaster 3x30lbsx15@each

Leg Extensions - I tried to do a couple reps but I didn't feel like I did it right so abandoned it altogether. I might be too tired already.

Glutes, Legs & HIIT sled push

BB Glute Bridge / Standing Hip Abduction 20x @each
95lbs x 20 - warm up
115lbs x 15 - warm up
4x125lbsx15- feet need to be closer to feel more on glutes

BB Deadlift
95lbs x 10- focused on keeping arch back - felt heavy
95lbs x10
95lbsx8

BB Front Squat
3x55lbs x10- hard last 2 reps

BB Split Squats
2x45lbsx12@each- right side felt hard (right leg on rear side)
45lbsx10@each - had to reduce reps to make sure right side could keep up

HIIT (sled push) (40 yards - 5 rounds) -abt45-49 sec per round/ resting abt 1 min)
3x 160lbs x 40 yards
2x 135lbs x 40 yards

Glutes & Legs & KB class

BB Glute Bridge
95lbs. x20- warm up
115lbs x 20 - warm upburn last 5
125lbs x 15 - good set & weights
125lbs x 15
125lbs x 15- last 3 were tough to get full ext on way up/ had great butt burn

BB Deadlift
3x95lbs x 10 - min rest btwn sets

Should I start add another 2.5lbs for deadlift?

BB Front Squats
3x55lbs x 10 - hard last 2-3 reps

BB Split Squats
45lbs x 12 @each - hard last 2 reps
45lbs x 12 @each
45lbs x 12 @each - right side had more trouble balancing

Butt Blaster
30lbs x 20@each - fatigue last 5 esp on right -time to move up weight
3x40lbs x 15@each - last 5 fatigue esp on right

KB class (KB Complex)
5 rounds
5x 1 arm swing
5x 1 arm snatch
5x 1 arm clean & press
5x 1 arm front squat
1x Turkish Get Up

Rest 1 minute after each round.

Switch side after completed 1 circuit. Don't put KB down till the entire circuit done

Used 20lbs KB

Battle rope 20sec for 5 rounds

Glutes & Legs Workout + Kettlebell Class

BB Glute Bridge
95x 20 warm up
115 x 20 - butt burn last 5 warm up
120x 15 - need focus pushing thru glutes
120lbs x 15
120lbs x 15

BB Deadlift
95lbs x 10
95lbs x 10- butt & hammies burn & stretch
95lbs x 10 - good set & weight

BB Front Squat
55lbs x 10 - quite tough last 2 (focused on feet shoulder width & toes pointed fwd not side)
55 lbs x 10 - tough set (struggled last 2)
55lbs x 10 - a bit better- focused tensing glutes all time

BB Split Squat (resting a bit longer than others above)
45lbs x 15 @each - hard last 3 reps
45 lbs x 12 @each - left side felt stronger (left leg on back)
45lbs x 12@each - butt & quads burn

Butt Blaster
3 x 30lbs x 20 @each - right glute struggled last 5 reps - very burning!

Kettlebell Class
a) 5 min. 53lbs KB Swing x 10 reps
b) 5 min 8 reps Double See Saw KB Press / 8 reps Chin Up Super set
c) 10-1 Double KB Thrusters ladder
d) 200lbs Sled dragging (20-40 yards?)

After heavy deadlifting, front squatting and ladder thrusters, my legs were quite smoked but surprisingly I could still drag that sled in the end!

Oh boy, Sunday Funday. It's always my longest workout day!

Glutes & Legs Workout

BB Glute Bridge
2x95lbs x 20 warm up sets
115lbs x 15
120lbsx 15 - last 3 felt butt burn
120lbs x 15 (12 might be a good range- last 3 quads felt the burn in addt'n to butt)
120lbs x 12 - good set

BB Deadlift
90lbs x 10 - ok weights
95lbs x 10 - good weights - felt strong & hammies stretch
95lbs x 10 - getting tough at last 2
95lbs x 10

BB Front Squat
55lbs x 12 - last 2 were quite tough
55lbs x 12 - tough reps esp twds last 2
55 lbs x12 - tough & good set

DB Step Ups (hold 2 DBs on side)
15lbs x 15@each- step up left leg had more balance & stronger
15lbs x 20@each - better - felt burn on quads & glutes - got tired last 2 on left side
15lbs x 20 @each - good set

Glutes & Legs & KB Class

BB. Glute bridge
95x20 easy
105x20 easy
115x 15 - moderate
115x 15 - last 3 booty burn
125x15 - last 3 booty burn

BB Deadlift
90lbs x 10 - good weights
90lbs x 10 -
90lbs x 10

I might be able to move to 95 lbs. What do you think?

BB Front Squat
50lbs x 15 - felt strong entire 15
55lbs x 10 - last 3 were rough
55lbs x 10 - last 1 was quite tough
55lbs x 12 - forced last 1 rep

Looks like I'll be start doing 55lbs front squats from now on! Aiming 10-12 reps and once I could get to 15, it's time to move up the weight. I took your tips on counting 1-4 on way down and power up.

BB Rev Lunges - last 2 sets changed to BB split squat
45lbs x 13@each - hard time balancing
45lbs x 15 @each (split squat)
45 lbs x 15@each - last 5 were rough! (split squat)

KB Class (moderate weights)
3 Rounds:
Sumo Deadlift (changed to 65 lbs on last round) 53lbs x 20
Push Press 20 lbs x 15 @each arm
KB Plank knee to elbow x 20 (right/left)
KB Two hand Swing 44lbs x 30
KB Get Up and Sit Up 18lbs x3 @each side

Finisher:
3 sets:
KB Bear Crawls 44lbs KB x 20 yards
TRX Reverse Body Rows x 10

Butt Blaster
30lbs x 20 @each - right glute struggled last 5
30lbs x 20 @each
30lbs x 20 @each

Standing Cable Hip Abduction
3x15lbs x 20 @each

Glutes & Legs Workout + KB class

I had a great Glutes and Legs workout prior KB class. Drenched in sweat and that Reverse Lunge was quite tough especially the last set! It wasn't a pretty set and I know I didn't do it right.

BB Glute Bridge
105lbs x 15 - felt burn last 3
105lbs x 15 - felt a bit at hammies
105lbs x 12 - better glute burns

BB deadlift
85lbs x 10 - hammies stretch
85lbs x 10
85lbs x 10
All 3 sets, last 2-3 were quite challenging

BB Front Squats
50lbs x 12 - last 2 were super tough
50lbs x 10 - last 2 were rough
50lbs x 10 - last 2 were rough

BB reverse lunge
45lbs x 10 @each - struggled w balance
45lbs x 10 @each
45lbs x 8 @each - not quite a good set

KB Class:
Part #1:
Double KB Step Ups 5 x 5 @each side (I focused not putting my other feet down after stepping up)
Set 1 2x8 kg
Set 2-5 2x10 kg

Part #2:
Double KB Cleans, Squats & Press 5x5
Set 1 2 x 8 kg
Set 2 2 x 8 kg
Set 3- 5 2 x 20 lbs (I had to use some push press or jerk towards the end of the rep instead of press)

Part #3: Conditioning
3 Rounds (took me 7:30)
Two Hand KB Swing - 44lbs x 20 reps
Turkish Get Up - 20 lbs x 1 @each side
40 Yard Farmer's Walk 35lbs @each hand

Glutes & Legs Workout

BB Glute Bridge
Set 1 - 105lbs x 12 - heavy, good weights for the reps
Set 2 - 105lbs x 12
Set 3 - 105lbs x 15

BB Deadlift
Set 1 - 85 lbs x 10 - aggressive tempo
Set 2 - 85lbs x 10 -good weights
Set 3 - 85lbs x 10 - good weights

BB front squat
Set 1 - 50lbs x 12 reps - focused on tightening side glutes when up- trying not to bounce at bottom & no PPT in top -last 2 reps were hard
Set 2 - 50lbs x 10 reps - only managed to 10 w last 2 were tough
Set 3 - 50lbs x 12 reps - last 2 reps were tough!

DB Side Lunges
Set 1 - 15lbs x 15 @each leg -focused on deep side lunge- hold DB in front chest like goblet
Set 2 - 15lbs x 15 @each leg- standing right leg isn't as stable as standing left leg
Set 3 - 15lbs x15@each leg - felt tensions on back glutes & side glutes

Standing Cable Hip Abductions
Set 1 - 10lbs x 15 @each - focused on using side glutes
Set 2 - 10lbs x 15 @ each- pulling right leg struggled twds last 5 reps
Set 3 - 10lbs x 12 @each leg

Glutes & Legs Workout with Kettlebell Circuit

BB Glute Bridge
Set 1 - 85lbs x 20 reps
Set 2 - 85lbs x 20 reps - need to focus tightening glutes
Set 3 - 85 lbs x 20 reps - didn't get glute burn till last 5 reps

BB Deadlift
Set 1 - 75lbs x 10 reps - need to focus on keeping right toes on ground entire time
Set 2- 75lbs x 10 reps - better at keeping right toes grounded- focused on tracking knees outward
Set 3 - 75 lbs x 10 reps - better set. Felt stretch @ hamstrings & glutes

BB front squat
Set 1 - 50lbs x 12 reps - struggled last 2 reps - need to focus squeezing side glutes on top mov't
Set 2 - 50lbs x 12 reps - felt stronger pushing w quads on way up & tightening side glutes
Set 3 - 50lbs x 12 reps - could push thru more- might wanna try to pass 12 reps next time

Butt blaster
Set 1- 20 lbs x 20 reps @each - right glute felt more burn quicker & more than left
Set 2 - 20lbs x 20 reps @each- same
Set 3 - 20lbs x 20 reps @each - left didn't feel burn till last 5 reps - right struggled last 5 reps

I know I missed the lunges. To be honest, I kinda dislike lunges and its variations.

Kettlebell Class
Part #1: 20 min. AMRAP
1 rep Turkish Get Up @ each side - 20 lbs KB
10 reps clean & jerk aka Long cycle @each side - 18 lbs. KB
10 reps Sumo Deadlift & High Pull - 35 lbs. KB
10 reps diamond push up (half and half on knees and toes)

Part #2: Tabata style conditioning (10 sec rest/ 20 sec active for 8 rounds)
KB Swing (44 lbs. KB)
Plank hold (full plank-1/4 way down, 1/2 way down, all the way down)

Glutes, Hamstrings, Legs & HIIT spin bike Workout

BB Glute Bridge

• Set 1- 65lbsx20 reps - easy
• Set 2 - 65lbs x20 reps -same
• Set 3 - 70 x 30 - started felt booty burn by last 10 reps
• Set 4 -75 lbs x 30 - more burn feeling by last 10
• Set 5 - 80 x 30 - slowing down by 20th reps - pushed thru last 10
• Set 6 - 85 x 20 - felt more tension on left glute!
• Set 7 - 85 x 25- felt more even on both glutes - focusing squeezing both- more burn by 20th
• Set 8 - 85 x 20 - same

BB deadlift

• Set 1 - 65 lbs x20 - moderate easy felt more tension on left glute
• Set 2 - 65 x 20 - same. Need to focus to keep right foot planted down - right toes has tendency to lift up a bit from ground
• Set 3 - 75 lbs x 15 - arm felt tired holding bar by 10th rep
• Set 4 - 70 x 17 - a bit better feeling
• Set 5 - 70 x 15 - legs felt burning by 12 th rep
• Set 6 - 70 x 15 - same

BB front Squat

• Set 1 - 45 lbs. x 15 - struggled last 5 (nonstop reps)
• Set 2 - 45 x 15 - same (nonstop reps)
• Set 3 - 45 x 15 - same (nonstop reps)

KB side lunges

• Set 1 - 15 lbs x 12 @each leg - inner thigh feels stretch depends how deep the lunge
• Set 2 - 15 x 12 @ each leg - struggled last 2 esp right side/ left side felt stronger
• Set 3 - 15 x 12 @ each leg - same

Butt Blaster

• Set 1 - 20lbs x20 @each leg (right side- felt burn by 12th - booty burn + felt sm tension on knee joint- left side burn solely on glutes)
• Set 2 - 20lbs x 20 @each ( Right leg felt more burn on glutes by shifting bodyweight twds left- struggled last 5- Left leg felt stronger didn't struggled till last 2)
• Set 3 - 20 lbs x 20@ each leg ( Rright leg lost a bit focus at last 3 reps so felt burn on knees- L leg strong till last 2)

HIIT: 30 min. Spin bike (1 min MAX effort with medium resistance- 2-3 min. rest/easy pedaling)

Lower Body Workout at Gym

I've been practicing a lot on glute bridge and deadlifts. This morning this workout left me quite drenched that I even had to take off my long sleeves. Usually it was a bit chilly at the gym in early morning. Looks like spring is coming!

Lower Body Workout:

• 3 Sets 10 reps of 2 leg glute bridge
• 3 Sets 10 reps 1 leg glute bridge (each leg)
• 10 reps of BB deadlift (30 lbs) - Can't remember how many sets I did
• 3-4 sets 10 reps of BB deadlift (40 lbs)
• 3 sets 10 reps BB deadlift (50 lbs)
• 15 reps Goblet Squats (10lbs plate)
• 15 reps Goblet Squats (20lbs plate)
• 15 reps Goblet Squats (25lbs plate)

I ran out of time to do split squats so I skipped it.

Did 3-4 Ab moves then jumped on the spin bike for 10 minute HIIT (gear 15 - 30 sec on/1 minute rest)