I don’t know about you guys but training legs/glutes is just my favourite. Especially when I have an amazing session that literally leaves me burning and waddling around the next day. So, it would be rude of me not to share one of those kinda workouts… wouldn’t it?!
I normally train legs 2/3 times a week, mostly focusing on glutes more than anything. I naturally have quite big quads so I tend not to train these and mostly focus on my hamstrings and glutes. Calves are also a favourite of mine too but I tend to work these about once a week.
I done this workout yesterday and by late evening I was already beginning to feel the DOM’s kicking in. Which of course meant that today i’ve been waddling around like a penguin… Don’t say I didn’t warn you!
DEATH BY GLUTES WORKOUT
Warm up – glute activation
20 donkey kicks (each leg)
20 crab walks (each way)
4×10 overhead walking lunge
4×10 goblet squats
4×12 bench cable kickbacks
4×12 standing cable kickbacks
2 LEFT/ 2 RIGHT
4×8 wide stance deadlift
4×20 single leg elevated glute bridges (each side)
3×8 forward lunge (each leg)
3×10 lunge pulse (each leg)
3×20 20 split squats (each leg)
3×20 walking lunges
3×12 lunge pulse with weight under toes (each leg)
3×20 banded abductors pulsing
3×20 crab walks
Finisher – 5 rounds
10 squat into curtsey lunge (each leg)
10 squat jumps
Recently i’ve been finishing a lot of my weighted workout’s with finishers. These kind of workouts really burn out the muscle at the end of the workout. It helps push all the extra oxygen to the muscle and pumping around your blood to the right place. Giving you that ‘booty pump’. It hurts and it’s not easy but that’s how you know you’ve fully exhausted the muscle fibres, putting them in the best position to benefit optimally from the repair/growth cycle. It really is an amazing way to finish off a brutal but effective workout!
If you try it, let me know! Tag me on Instagram – I love seeing you guys try my workouts! @hannahandfitness