Today’s workout is a mix of intervals and a touch of German Volume Training.
It’s SUPER different from what I would normally do, and to be honest, it felt weird walking on the treadmill. I felt lost. It’s just not my place.
I hate to admit the fact that I needed to avoid doing any type of bridge, kickback, or even low squats because of the soreness in my booty. Since these weekly workouts are a part the Sunday BumDay Challenge, I didn’t want to go to the gym and work a different area than planned ( as I would if I wasn’t challenging myself this way ) so rather than really focusing on my glutes, I instead opted for a workout which works the entire lower body.
And, will also get my heart rate up for some fat blasting!
For this workout you’re going to need a treadmill, a stationary bike and a leg press machine.
Probably gonna be a gym visit! 😉
…..is part #1 of the workout.
This workout is set up into 3 parts.
The first being the warm up, the second is focused on heavier lifting with short rests ( aka. German Volume Training style ) and the third is to finish off with some fun intervals!
I’ve added the exact numbers which I used for the workout, but these are recommended guidelines only. Obviously, you do what works best for you and your body!
#1 – 12 minute treadmill incline walk
0:00 – 2:00 ->3.0 mph warm up walk at 0% incline*
2:00 – 6:00 -> 3.0 mph walk at a 6% incline*
6:00 – 10:00 -> 3.0 mph walk at 9% incline*
10:00 – 11:00 -> 3.0 mph walk at 6% incline*
11:00 – 12:00 -> 3.0 mph walk at 0% incline*
*incline WITHOUT holding onto the treadmill – get that core activated!!!
#2 – 10 sets of 10 reps with 30 seconds rest using the LEG PRESS machine ( aka: German Volume )
This should take about 10 minutes.
I did my reps using 145lbs. You want to stick to a weight that you won’t need to change, so don’t start off with your heaviest weight because you’re doing 100 reps!!! 🙂
#3 – stationary bike – always keeping a MINIMUM rpm of 95!
0:00 – 0:30 -> level 5
0:30 – 1:00 -> level 6
1:00 – 1:30 -> level 7
1:30 – 2:00 -> level 8
2:00 – 2:30 -> level 9
2:30 – 3:30 -> level 10
3:30 – 4:00 -> level 9
4:00 – 4:30 -> level 8
4:30 – 5:00 -> level 7
5:00 – 5:30 -> level 6
5:30 – 6:00 -> level 5
6:00 – 8:00 -> still at level 5, but lowering the rpm to 80 – 85 to cool down!
After this workout, as always I spent time stretching out my lower body. Along with my upper body too! I worked shoulders yesterday and they are freaking on fire today!
It’s worth it though. Yesterday’s weather called for the first dress of the season, and my shoulders were looking mighty fine! 😉
It’s allllll worth it!
Since this workout technically isn’t a booty workout – I’m going to make it up to you guys by sharing an extra workout next week! Which means, I’ll be sharing m two challenge booty workouts on Tuesday and Thursday, along with the exercise challenge for Sunday BumDay and a new workout!
3 workouts + a challenge = a hell of a good week!
And it’s one hell of a workout too! HOLY you’re going to love this one!
Oh, by the way, it’s an ab workout!
The last time I shared an ab workout, was this Sore Core Interval Workout which was almost 2 months ago!! I think an ab workout is MUCH needed!
Don’t you?!?! 😉