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Showing posts from June, 2015

Glute and hamstring workout.

Wow this short, but effective workout left my hamstrings feeling really sore for days! Warm up x 5 minutes. 1. Lying hamstring curls with a dumbbell between your feet 3 x 15 (you'll need someone to assist you with this). 2.  Romanian barbell deadlifts 3 x 12 3.  Goodmornings 3 x 12 4.  Anterior lunges 3 x 15 5.  Reverse hyperextensions with a stability ball placed between the lower legs 3 x failure Be sure to push through your heels on each exercise to feel it more in the booty. The lower the reps, the heavier your weight should be.  To the ladies, don't be afraid to lift heavy!! Cool down with 5 minutes of stretching.

Plyo Workout

Warm up x 5 min. Single leg squats with dumbbells at side 15, 15, 15 Frog jump into pop squats 20, 20, 20 Tuck jumps 15, 15, 15 Weighted skater jumps 15, 15, 15 (15 each way, total 30) Weight split squat jumps 12, 12, 12 Reverse hyperextensions 3 x failure Cool down with 5 min stretching. Happy training :)