Welcome back to the blog! Today I have for you a FREE workout I did today in the gym. It focused mainly on hamstrings and glutes with a little bit of quad action. You will definitely feel the burn during this workout. And at the end of the workout I followed it with 30 minutes of cardio. Talk about a hot mess.
Here is what the workout looked like today...
Lying Hamstring Curls 4 sets of 15 each leg (isolation) followed by negative reps with both legs for 10 reps.
For me I started out with lighter weight for the isolation and increased my weight by 20 pounds when I moved to negative reps. You will definitely feel these working after the first set!
Donkey Kickbacks on Cable Machine 4 sets of 15 each side superset with pushdowns on pull-up assisted machine.
Make sure to squeeze at the top to activate your glutes. On the pull-up machine step on with one foot and center your heal in the middle of the step. Chose a weight with enough resistance and push down the step and squeeze your booty. You will see a little "booty pump" after doing these. :)
Quadricep Extension 4 sets of 10 each leg (isolation) followed by both legs for another 10 reps.
Seated calf raises 4 sets of 15, regular followed by toes in then followed by toes pointed out. This counts as 1 set.
Your calfs will be burning from this combination, but it's a great way to mix it up.
Hip Thrusts with smith machine 4 sets of 15.
These are a little different. First get a mat and place it on the floor. Pick a comfortable weight then kneel down on your knees. Place the bar behind your head like you would for squats. Sit back pushing your butt towards your feet. Using your glutes push yourself back up and squeeze at the top. Be careful to not put stress on your lower back as well!
THIS COMPLETES YOUR BOOTY WORKOUT!!! NOW TIME FOR CARDIO!!!
Your cardio is 30 minutes of 15% incline on the treadmill at a pace of 3.5-4.0 depending on your preference. When you hit 25 minutes take your incline down to 7% and your speed to 3.0. Then finally when you have 2 minutes left take your incline all the way down to 0% and walk it out!
Give me some feedback on how you liked this routine. Let me know if you'd like to see more of these posts as well :) Comment below if you completed this routine!