This morning’s workout was a total sweat sesh. I don’t know if it was because of….
A) my pre-workout
B) that it was quite warm this morning ( like 5° celsius which is like OMG, NOT March weather ) and this made it super warm in the gym as the heat was on full blast….
or C) the beast inside me pushing through!!!!
…..but I was freaking soaked!
During my stretching session, I almost passed out because of how hot I was.
So with that being said, have a killer workout. I know that’s pretty much what I say about every workout, but honestly, if it doesn’t kill you, it won’t change you! 😉
+ barbell/a pair of dumbbells
+ stability ball
IN THE GYM:
+ smith machine
+ weight plates
+ cable machine
+ hamstring curl machine
Complete the following reps, sets and rest periods without giving up! 🙂
smith machine SUMO SQUAT
( DROP SET with 45 seconds rest between each set )
x1 warm up set of 30 reps @ 50lbs*
x1 set of 20 reps @ 70lbs*
x1 set of 15 reps @ 90lbs*
x1 set of 12 reps @ 100lbs*
x1 set of 10 reps @ 110lbs*
smith machine SPLIT SQUAT
x5 sets with 12 reps @ 25lbs* on each side with 30 seconds rest between sets
standing cable single leg KICKBACK
x6 sets of 10 reps @ 2olbs* on each side – without rest!
machine lying HAMSTRING CURL
x5 sets of 10 SLOW RELEASING** reps @ 25lb – 30lbs* with 3o seconds rest between sets
*The weight which I used during my workout. This is NOT a recommended weight It is to be used as a guideline only.
**Slow releasing means lifting the weight with a quicker tempo ( about 1 second ) pausing about .5-1 second at the top, and releasing over a 4 – 5 second period.
SUMO SQUAT shown with a dumbbell ( at home variation – can also use a barbell )
SPLIT SQUAT shown using dumbbells and a stability ball ( at home variation )
As I mentioned, I used the smith machine, so rather than holding dumbbells, my arms were up on the bar. Also, I pulled a weight bench up behind me and used the bench to stabilize my back foot. The stability ball works too though! 😉
single leg cable KICKBACK shown with a barbell ( at home variation )
I used the exact same form for the kickbacks, the only difference is that I wrapped the cable handle around my foot and pressed through using weight. Rather than holding the bar, I held the cable bar in front of me.
lying HAMSTRING CURL shown using a stability ball ( at home variation )
The lying hamstring curls were what really got to me the most.
By the time I finished the kickbacks, I was pretty much booty burnt, but I still had 4 minutes to spare, so I went ahead and got into another exercise before my gym time was up.
Hello hamstring curls!!
I don’t have the glute ham machine at my gym ( I WISH! ) which is why I went with the slow release. This helps get the glutes involved in the curl, but they only activate when the curl is pretty much finished, so be sure to keep squeezing the crap out of your butt. Lift the padding up as far as it goes, touch the booty with it. I find I get the best activation this way!
Overall the workout took me about 30 – 35 minutes. Then I spent some time stretching.
TRY THIS: Lower Body Stretching Routine
Hope you like the workout and post workout cool down!
Now it’s time to enjoy a good post workout meal because Thursday’s workout is going to be another killer! 😉