This workout is for my fit friends who have been in the gym for awhile and looking to change up your routine or need a new challenge. I have included video references of each exercise for clarity :) This workout is set up in supersets and will take approximately 45 minutes, taking minimal breaks between sets, 10-15 seconds max. It's important not to over-train- after 45-60 minutes of exercise, your body starts to use the glycogen in your muscles for fuel- and you don't want that. Make your workouts effective and efficient so you can get your workout done and enjoy the rest of your day!
Start with a warm up on an elliptical machine for 5-7 minutes, followed by stretching your lower body thoroughly for 10-15 minutes.
-You want to go as heavy as you can for each exercise while still being able to maintain PERFECT form.
Super Set #1- complete sets of 20, 3 rounds
-Squat on Bosu Ball (in video below)
-Bench Jumps with Sumo Squat https://instagram.com/p/0qVqo9xnJW/?taken-by=lyndsieanne17
-Weighted Pulse Lunges https://www.youtube.com/watch?v=SSMNPnl2vI4
Super Set #2- complete sets of 20, 5 rounds
-Linear Leg Press Machine OR Reverse Hack Squat (I trade between the two)
-Donkey Kicks with resistance band (or cables) https://www.youtube.com/watch?v=CBaDRYtLHtM
Super Set #3- complete sets of 10, 3 rounds
-Quadricep Extension Machine
-Hip Thrust on Quad. Ext. Machine https://www.youtube.com/watch?v=us42gs1q_m8
-Weighted Walking Lunges
Super Set #4- complete sets of 10, 3 rounds
-Hamstring Curl Machine
-Single Leg Hamstring Curl Machine
-Weighted Calf Press
Finish off with a 5-10 min cool-down on a stationary bike and another good stretch to prevent soreness and injury!
Think you can hang? Give this workout a try and let me know how it went!!
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