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Showing posts from May, 2015

Killer Glute and Hamstring Workout

Warm up 5 min. Wide stance deep barbell squats 15, 12, 10, 10 Sumo deadlifts 10, 10, 10 Sissy squats with dumbbells 20, 20, 20 Lying leg curls with dumbbell 15, 15, 15 Side squat shuffle jumps 10 each way x 3 Reverse hyperextensions 3 x failure Cool down with 3 - 5 min of stretching, Happy Training :)

Glute and Hamstring Workout

Pre workout --->   http://www.teambeachbody.com/shop/-/shopping/EandETub?referringRepId=215868 Warm up 3 - 5 minutes. Single leg stiff leg dead lifts with kettle bell 15, 15, 12 Cable stiff leg dead lifts 20, 15, 12 Glute ham raise 3 x failure Single leg double bench hip thrusts 10, 10, 10 Hyperextensions with barbell on back (superset) 20, 15, 15 (use glutes and hamstrings to pull yourself up) Reverse hyperextensions 25, 25, 25 (superset) Deep walking lunges with a long stride 12, 12, 12 Lying hamstring curls FST 7 What is FST 7?  --->  https://www.youtube.com/watch?v=oGSNIM8Rc2s Cool down 3 - 5 minutes stretching! Happy training :)

Plyometrics

Nothing better than a plyo workout outside on a beautiful Sunday afternoon.  Plyo's are great to shock the system and can be done in as little as 20 - 30 minutes.  You will be torching a ton of calories.  Always consult your medical doctor before beginning an exercise program.  Below is a video of a giant set of plyometrics I performed today. Warm up 3 - 5 minutes jogging in place or jumping jacks First exercise - single leg jump squats Second exercise - split squat jumps Third exercise - frog jumps Fourth exercise - skater jumps Fifth and final exercise - pop squats I did 10 reps on each leg for the first exercise then moved to the second, then third ect.  So I did a giant set of 10 reps of each exercise and repeated it x 5.  If you are a beginner you may only be able to do 2 - 3 round of this.  Just give it your best and remember it is supposed to BURN! Happy training :)