This is the kind of workout that you see and think will be so hard, so you give it a try, and then realize that it is really hard and wonder what the hell were you even thinking trying this workout?? 😉
Just. Keep. Going!
A workout like this; full of high reps and zero rest time, should be done with a lighter weight. I used a 8lb medicine ball for this workout, but you can use a dumbbell or just your own body weight if you prefer.
What is truly awesome about this workout is although it is focused on the entire legs the first two exercises are also exercises which target the glutes! Ahem….glutes could always use a little work in the back of my house! 😉
The reps are high and rest is low, therefore this workout will increase your heart rate and make you sweat! Stick to a weight that you’ll be able to get through all the reps without resting. It’s ok to stop and take a quick sip of water between exercises of course, but during each 100 rep round, push as hard as you can to get to 100 reps without stopping. You might have to really use your mind power for this workout, especially for the single leg glute bridges!!
+ Exercise Mat
+ Medicine Ball
Complete the following reps for each exercise without any rest between exercises.
100 SINGLE LEG STIFF LEG DEADLIFTS (per side)
100 SINGLE LEG GLUTE BRIDGES (per side)
100 CURTSY LUNGES & LEG LIFT (per side)
100 REVERSE LUNGES (per side)
200 FRONT SQUATS
SINGLE LEG STIFF LEG DEADLIFT
+ Keep your back straight and abdominals engaged throughout this entire exercise.
+ Squeeze your glute muscle as you move and keep tempo slow like: 4-0-3-0.
SINGLE LEG GLUTE BRIDGE
+ Use your glutes to push your hips high up off the floor.
+ Keep your heel pointed towards the ceiling to help engage your glutes more.
+ Breathe out as you lift your glutes off the floor.
CURTSY LUNGES & LEG LIFT
+ Keep your abdominals engaged to help maintain balance.
+ When lifting your leg, lean slightly towards the opposite side.
+ Hold the medicine ball directly over your head
+ Keep your abdominals engaged throughout the exercise
+ Keep your back straight, and keep looking forward
+ Bend your back knee to a 90 degree, so it is almost touching the floor.
+ Hold the medicine ball directly in front of your chest with both hands.
+ Push your hips back, bending your knees to a 90 degree.
+ Keep your abdominals engaged and use your glutes and thighs to push yourself back into the standing position.
I love high rep workouts! The muscle burn is unreal and it helps improve endurance as well. 200 front squats at the end of this workout is a lot! But as I already mentioned, it is important to stick with a lighter weight for this workout.
In case you missed it, check it out—>> The Best Beginner Weight Training Program.
This is a six-week weight training program that can be done at home, or in the gym for women of all sizes, fitness levels and ages! I’ve put together this program for anyone who is wondering where to start with weight training, as well as those who are comfortable with weights, but aren’t really getting the results they’re looking for.
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