Lower Body Workout: Glutes & Quads

• 3 sets 20 reps BB hip thrust (just the bar itself)
  I tried to add 5lbs weight on each side but then I had trouble getting the BB off from my lap to rack it, had to push off the plates off the bar.
• 3 sets 10 reps BB front squat (squatting wasn't a problem. I think I felt not used to have the bar sitting on my shoulders
• 3 sets 12-15 reps 15lbs DB side lunges (each side) - I know I could lift 20lbs but I wanted to focus more on my forms

HIIT: 18 min spin bike (2 min rest/1 min max effort) - I was aiming for 30 minutes but by 15 min into the interval, my legs were just fried and couldn't keep up my high pedaling throughout the entire 1 min so I stopped at 18 min mark.

Glutes, Hamstrings and HIIT Workout at LA Fitness Gym

Warm up:

• 2 sets of 30-40 reps clamshells (each side) - at home
• 2 sets of 30-40 reps donkey kicks (each side) - at home
• 2 sets of 20 reps fire hydrant (each side) - at home
• 1 set of 20 reps weighted donkey kicks (each side) - with 5lbs. DB at the crease of the knee (each side)
• 50 reps bodyweight glute bridge
• 2 sets of 20-25 bodyweight hip thrusts (4 risers aerobic step)

Glutes & Hamstrings Workout:

• 3 sets 20-25 reps BB hip thrust (4 risers aerobic step)
• 3 sets 15-20 reps BB deadlift (75 lbs)

HIIT: 15 minute spin bike (1 minute easy pedaling / 30 sec high resistance pedaling)

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).

Glutes & Legs Workout

Warm up:
2 sets 20 reps clamshells (each side)
2 sets 20 reps donkey kick (each side)
2 sets 30 reps bodyweight glute bridge

Workout:
3 sets 10 reps BB glute bridge (65 lbs)
3 sets 20 reps bodyweight one leg glute bridge (each side)
3 sets 10 reps BB deadlift (65 lbs)
3 sets 10 reps KB sumo deadlift (50 lbs)
3 sets 10 reps double KB front squats (2x20lbs)
2 sets 15 reps bodyweight side lunges (each side)
3 sets 15 reps KB side lunges (each side) - 12lbs

I think I started to get a hang on correct form for deadlifting! Now I need to get those long socks so I could protect my shins being scrapped by the barbell handle!

Birthday Workout (Lower Body - Glutes & Legs0

Warm up:
5 sets 10 reps clamshells (each side)
5 sets 10 reps lying down donkey kick (each side)
5 sets 10 reps donkey kick (each side)
5 sets 10 reps bodyweight glute bridge
5 sets 10 reps one leg glute bridge (each side)

Workout:
5 sets 10 reps BB glute bridge (65 lbs)
5 sets 10 reps BB deadlift (65 lbs)
5 sets 10 reps KB sumo deadlift (50 lbs)
5 sets 10 reps double KB front squats (2x20lbs)
2 sets 15 reps bodyweight side lunges (each side)
3 sets 15 reps KB side lunges (each side) - 12lbs

Cardio finisher: 30 sec on / 15 sec rest 12 Rounds
44 lbs KB Swing

Lower Body Workout at Gym

Lower Body Workout:

• 3 Sets 20 reps of 2 leg glute bridge
• 3 Sets 10 reps 1 leg glute bridge (each leg)
• 3 sets 10 reps of BB deadlift (30 lbs)
• 3 sets 10 reps of BB deadlift (40 lbs)
• 3 sets 10 reps BB deadlift (50 lbs)
• 15 reps elevated bulgarian split squats (bodyweight) - (each leg)
• 3 sets of 15 reps elevated bulgarian split squats (10lbs plate) (each leg)
• 3 sets of 6-8 reps elevated bulgarian split squats (25lbs plate) (each leg)

2 rounds Abs:

• 20 reps hanging knee raises
• 10 reps diagonal knee raises (each side)

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)

Lower Body Workout at Home

It's time for interval style Lower body Workout. Haven't done it for a while so it's a little nice change from the usual circuit or sets.

Interval Training: 20 sec rest / 35 sec active – 24 Rounds

• KB kneel-stand-kneel (35 lbs. KB racked hold on right)(right) 7-8-7-7
• KB kneel-stand-kneel (35 lbs. KB racked hold on left)(left) 7-7-7-7
• KB swing 24-24-24-22
• KB backward lunge pulse (35 lbs. KB front hold)(right) 10-10-10-15
• KB backward lunge pulse (35 lbs. KB front hold)(left) 10-10-12-15
• KB swing (35 lbs.) 24-24-23-24

Then:
Plank hold Challenge (on elbow) - will try to hold as long as possible in proper form.
Result: 2:46

This time I paid attention on my plank form. Butt not on the air and kept straight body the entire time and tightened up my core!

Lower Body & Core Workout at Home

Set #1: 5 minute

• 8x KB Goblet Squat & Backward Lunge Combo (each side) – 35 lbs. KB
• 20x KB Romanian Dead Lift (each side) – 35 lbs. KB

30 sec Abs: Stability Ball crunches

Set #2: 5 minute

• 8x KB Step Ups (each side) 2x 15lbs. KB
• 15-20x KB stiff squat (35 lbs. KB)

30 sec Abs: Knee raises on a dip station

Set #3: 5 minute

• 20x elevated one leg glute bridge (each side)
• 15x SB deep side lunges (25 lbs. SB)

30 sec Abs: V Abs hold & do scissors

5 minute double under practice

It was a nice workout. I pretty much went from 1 set to exactly 30 sec Abs without break and only had about 10 sec break from the abs to another set. Fun workout set up for pressed in time and still got good sweat from it.

Lower Body Workout

5 minute 35lbs. 2 hands KB Swing
Did 130 Swings

Strength Training workout:
Set #1:

• 10x reps KB Romanian Deadlift (35 lbs) R/L
• 10x SB side lunge (R/L)

20x V Up Abs

Repeat Set #1

Set #2:

• 10x KB stiff squat (2x15lbs KB)
• 10x KB backward lunge 2x15lbs KB (right/left)

20x V Ab hold & in and out leg (in & out count as 1 rep)

Repeat Set #2

Lower Body Workout

Mobility warm up

3 rounds circuit

• 3 reps Pistol Squats (each leg)
• 20x knee raise on a dip station
• 15 reps Romanian Deadlift (each leg) – with 35lbs KB
• 20x V Ab hold & in and out leg (in & out count as 1 rep)
• 15 reps stability ball glute bridge
• 20x elbow plank and side leg kick (each leg)

Time: 29:43

5 minute double unders practice

Carb Nite Leg Workout

Before I knew it, my 9^th Carb Nite is finally here again! Woot! That means HARD workout for big muscles prior enjoying my carb feast tonight!

Good thing for having a half day work on Fridays so I can go straight to the gym right after I got home.

Bummer the gym was closed so I pretty much wasted my half hour went back and forth and in the end I had to do my workout at home. Frantically I had to modify everything so it'll be suited to do at home and still intense.

One leg exercises to the rescue!

Here's what in my agenda today:

Lower Body Carb Nite Workout:

• 3x 20 reps One Leg Elevated Glute Bridge (each leg)
• 20x V Up Abs
• 3x 10 reps DB Romanian One Leg Dead Lift 35 lbs DB(R/L)
• 20x elevated plank knee tucks (each side)
• 3x 10 reps DB Kneel to Stand 35 lbs. DB (right/left)
• 20x V up abs
• 3x 15 reps One Leg Elevated Glute Bridge (each leg)
• 20x elevated plank knee tucks (each side)

Note: I didn't pre-determine the rep range nor the weights until I did the workout at the gym

Lower Body Workout

That evil sled push on Monday still took a little toll on my legs, especially my calves but this morning, I think I was more than ready to tackle my lower body!

Unlike the usual pre-determined sets, this time I did the opposite. I set up the weight then I did as many as I could before I started to hinder from the perfect forms.

Workout:

1. Romanian Deadlift (35lbs DB) (R/L)
2. 30x roll back and stand up (hands on chest)
3. Elevated glute bridge (R/L)
4. 30x elevated plank knee tucks (each side)
5. SB Squats (25lbs SB) - deep squats, butt below knees level

Here what I ended up:

• RDL (Romanian Dead Lift) 3x15 then 2x20 (each side)
• Elevated glute bridge 4x15 (each side)
• SB Squats 3x30

Great one! I seriously need to start getting kettlebell so I could start incorporate more olympic style moves that I've learned at the class!

Lower Body and HIIT Cardio

Lower Body:

• 3x15 Bulgarian Split Squats (R/L) - 25lbs DB (hold at opposite side of leg)
• 30x DB Swing (25lbs)
• 3x20 Romanian Dead Lifts (R/L) - 25lbs DB (hold at opposite side of standing leg)
• 30 DB Swing (25lbs)
• 3x20 Goblet Squats (30lbs DB)
• 30 DB Swing (30lbs DB)
• 3x20 One Leg Elevated Bridge (R/L) - leg on a chair
• 30x DB swing (30lbs DB)

HIIT Cardio 1 minute rest /30 sec MAX effort - 8 Rounds
High Knees/Run in place

I was so gassed out after 30 sec! Energy level was fine but I think I was more battling with my laziness or a bit unmotivated to workout today. Blame it to the dark, gloomy, rainy and cold morning!

Glute & Hamstrings Workout

3 Rounds:

• 20x SB elevated shoulder hip thrusts
• 20x DB walking lunges (each leg)
• 20x elevated flutter kicks (each leg)

References:
Flutter kicks:
http://videos.bodybuilding.com/watch/45051/flutter-kicks

Elevated Hip Thrusts (I used sandbag)
http://www.bodybuilding.com/exercises/detail/view/name/barbell-hip-thrust

Legs, Abs and Cardio HIIT

It's the day after my Carb Nite so I need to workout hard today!

Workout:

• 3x12 DB Squat & Back Lunge (each side) - with 25lbs DB
• 2 minute ball plank hold
• 4x12 One Leg Deadlift (each side) - with 25lbs DB
• 1 minute crossed elevated knee tucks
• 4x12 DB walking lunges (with 25lbs DB on one hand, 10lbs on others, switched side after one set)
• 1 minute side crunch (each side)
• 3x12 DB side step ups
• 1 minute weighted jack knives (started with 12lb DB then dropped the weight)
• 4x12 SB elevated glute bridge

HIIT Cardio (1 minute rest / 30 sec on for 8 rounds)- Run in place!

Lower Body Glute Workout & HIIT Cardio

Workout reference: Myomytv.com

Strength Workout:
Part #1:
3x15 bulgarian split squats (R then L)
30 sec 2 hands DB Swing

Part #2:
3x15 high deficit reverse lunge (R then L) - elevated step down lunge
30 sec X Band walk or (lying side leg lift-each side)

Part #3:
3x15 One Leg deadlift (R then L) - heavy DB
30 sec jump lunge

Part #4:
3x15 single leg bridge (R then L)
30 sec alt DB swing

Conditioning Workout:
15 sec off /45 sec on for 15 Rounds
Weighted or unweighted jumps
Pull burpee
Stand-kneel-stand (R)
Stand-KNeel_stand (L)
Renegade Rows

Lower Body & Abs Workout

Workout reference: Myomytv

3x15 DB Squats (2x12lbs DB)
3x15 One Leg Bridge (R) - on balance ball
3x15 One Leg Bridge (L) - on balance ball
3x15 DB Reverse Lunge (R) - SB on right shoulder (22-25lbs)
3x15 DB Reverse Lunge (L) - SB on left shoulder (22-25lbs)
3x15 DB One leg Deadlift (R) - 22-25lbs SB
3x15 DB One Leg Deadlift (L) - 22-25lbs SB

Abs:
1 minute Russian twist (with 10-12lbs DB) - feet off ground-V Up position
2 minute plank hold

I was thinking to do some HIIT Cardio as finisher but for some reason I just felt lazy. So I'm thinking to do it later afternoon prior my Carb Nite feast to burn off extra glycogen as much as possible.

Update:
HIIT Skipping Cardio 2 minute off /1 minute on for 4 rounds - too much break so I did another HIIT competition burpee with jump tuck/overhead clapping with 1 minute off/ 30 sec on for 8 rounds.

Then I showered and started my Carb Nite feast!

LovingFit: Star Power Training Workout (lower body)

Original workout: LovingFit

Since I was doing more weight training for my legs, I adapted her workout by using less reps and more weights.

2 Rounds:
20 weighted split squat (right)
25 side lunge flow (right)
20 weighted split squat (left)
25 side lunge flow (left)
15 weighted front lunge (alt sides)
15 weighted squats

I used a pair of 15-17lbs DBs and pretty much omitted all the jumping and focus more on the squats.

Time 24:37



Then Bums & Thighs of Steel Challenge (Week 2 Day 2)

Lower Body Workout Weight Training

Happy Thanksgiving! Last night I enjoyed my 2nd Carb Nite® so today will be a hard workout day to burn off that extra glycogen from my system! Woot!

3 sets:
15 SB front squats
15 SB elevated lunge (each leg)

Abs - 10 reps

3 sets:
12 SB weighted bridge lift
15 SB side lunge (each side)

Abs- 10 V up pulse

Then HIIT Cardio - Tabata style - high knees skipping & burpee (without push up)

Finished off with Tati's Bums & Steel Thigh Challenge (Week 2 Day 1)