Glutes and Legs Workout - SC sets/reps- WEEK 1

BB Sumo DeadLift
65lbsx 20 - warm up
85lbs x 20
85lbsx 15
85lbs x 12

BB Hip Thrust (3 risers) -hold 5 sec on top at last rep
85lbs x 20 - reg
95lbs x 20 - reg - singles last 5
115lbs x 20 - reg - singles last 8
125lbs x 17- 10 reg / american last 7

BB Front Squat
55lbs x 15
55lbs x 15 - singles last 4
55lbs x 15- singles last 4

Bodyweight Side Step Up (low box)
3x20@each

KB Walking Lunges (hold 2 KBs)
3x15lbsx30 total reps - had to singles last 10-15

BB RDL
3x55lbs x 20

Butt Blaster
3x50lbs x15@each

Lying Leg Curl (very light- focused on form)
3x10lbsx10

Hyper Ext 30x

Glutes and Legs

BB Hip Thrust (3 risers) / band hip abdct 20-30@each
2x95lbsx15-20 - warm up (with american and regular style)
115lbs x15. - hold - americn
145x12- hold - amerc
145x10- reg- harder
145x12-amerc
145x 8-reg

BB Deadlift
75lbs x 12
4x85lbsx8- focused on form

BB Back Squat
55lbs x12- felt light
60lbs x12- mod- might be able do heavier
65lbs x 10- mod
65lbs x 8- felt tougher
65lbs x 10

Side Lunges (hold 1 KB)
3x20lbsx15@each

Walking Lunges (hold 2 KBs)
3x15lbs x 30 total

Butt Blaster
3x40lbsx15@each

Glutes & Legs

Feet & Shoulders Elevated Hip Thrust / standing hip abduction 20x@each
15lbs plates x15- felt light
3x25lbs platex15- mod weight

Feet & Shoulders Elevated Single Leg Hip Thrust (1 riser on feet/4 risers on shoulders)
5lbs x 12@each- felt burn on quads/hammies instead glutes
3xBodyweightx12@each- better butt burn

Bodyweight One Leg Deadlift
3x12@each- right side need more balance

One Leg RDL (1 plate)
3x25lbsx15@each- standing right leg had more balance

Step Up (hold 1 plate)- 6 risers- shot rest only switching sides
3x25lbsx15@each

DB Side Lunges (hold 1 plate)- short rest only switching sides
3x10lbsx15@each

Leg Extension (B setting/ S for leg/8 for seat)
3x20lbsx15

Glutes, Legs and HIIT Workout

Happy Saturday.

It's totally June gloom down here. The sun didn't come out until late afternoon.

I had a great Glutes & Legs workout today. I spent some time figuring out the weights for BB Glute bridge. Apparently 95lbs felt quite light. I could easily crank out 15 -20 reps with that.
I wonder if I could up the weight for BB glute bridge. I only dared enough to add another 5lbs on each side to make it 105lbs and did an extra set with it.

Warm up:

• 3 minute spin bike
• 20 reps donkey kick (each leg)
• 20 reps fire hydrant (each side)
• 15 reps one leg glute bridge (each leg)

Workout:

• 2 warm up sets of 20 reps BB glute bridge (65 lbs)
• 3 sets 12-15 reps BB glute bridge (95 lbs)
• 1 set 15 reps BB glute bridge (105 lbs)
• 3 sets 12 reps BB deadlift (75 lbs)
• 3 sets 10-12 reps BB front squat (no weights)
• 3 sets 12 reps double KB walking lunges (2x15 lbs)- each leg
• 3 sets 10-12 reps weighted donkey kick on glute flexor machine (each leg) - 20lbs

HIIT: 30 min spin bike (1-3 min rest, 30-40 sec high intensity pedaling with some resistance)

I am doing HIIT a bit differently now. Instead of having a total prescribed 2 min off/1 min on for the entire 30 minutes, I rather go by how I feel. If I feel I could push for an entire minute then I did it. If I could only managed to do full 30sec an all out then so be it. Resting time is based on when my heartrate starts to fall back to normal. From today's observation, my best bet to do my MAX effort was 30-40 sec. When I was fresh, I could do a total 1 minute.

Bodyrock.tv: Sexy Legs Challenge

It said it's an exercise challenge but today's workout was more like an actual workout.

It was another mixture of time challenge and interval workout again and I'd say I LOVE IT! I like how Zuzana incorporates the skipping into the workout instead doing a 20 minute interval skipping after the workout which after a while can become boring.

Workout breakdown:

Note: Do interval skipping before doing each lunge.
Lunge (Left foot forward) 2:30 - P1 48 reps // P2 46 reps

5 minutes interval skipping (I did high knees jump rope) 10 off/20 on for 10 rounds
P1 53-39-30-29-30-40-33-34-40-43
P2 46-40-24-40-45-40-36-34-40-42
P3 53-36-40-40-40-40-42-40-32-43

Lunge (Right foot forward) 2:30 - P1 45 reps // P3 45 reps