glute hamstring workouts

More and More Heavy Leg Circuits!

I’ve been in love with leg circuits recently so I’ve been doing a whole lot of them…not sure when I’m going to be returning back to traditional leg workouts.  I lift very heavy whether I’m doing traditional or circuit leg work.  And yes, I’m done all of the workouts below as usual.

 

 

5/18/12 – Full Leg Circuit Focused Workout

Instructions for PART 1: Do one (1) set of each exercises back to back and in each set you’re going to do 10 reps with no rest.  After you have completed the sequence then you rest for a total of 1-3 mins and then get back to it.  So, this means you’re doing a total of 50 reps non-stop.  You will need to complete 4-5 rounds of this circuit and then you’re done!  Sweat and burn city baby.  Go hard or go home!  Lift heavy if you want change…

PART 1…

Squat (w/ 3 full pulses at the low end)
Stiff Leg Deadlift w/ a half Burpee
Front Squat (freeze at the low end for 1 second)
Plie Squat

Notes: I used my barbell for squats and deadlifts…used a dumbbell for the front squats and plie squats. I completed 4 sets in 23:58.

PART 2…
Alternating Leg Lifts Over Dip Station or Chair – 50 clockwise / 50 counter clockwise

Overall Notes: Great workout…sweat a pouring!

5/22/12 – Legs (Hamstrings and Glutes Focused)

Another circuit…

Instructions: Do one (1) set of each exercises back to back and in each set you’re going to do 10 reps with no rest.  After you have completed the sequence then you rest for a total of 1-3 mins and then get back to it.  So, this means you’re doing a total of 50 reps non-stop.  You will need to complete 4-5 rounds of this circuit and then you’re done!  Sweat and burn city baby.  Go hard or go home!  Lift heavy if you want change…

Squat
Bulgarian Squats (10 reps each leg)
Stiff Leg Deadlift
Elevated 1 Leg Squat (10 reps on each leg)
Plie Squat

Notes:  I completed 4 rounds in 43 minutes.  Woo wee!  This leg workout had me sweating a river.  Very intense and effective.  I love circuits!  The next day legs are stimulated, shakey, felt like I mutilated my legs.  Love!

5/25/12 – Legs (Quads Focused)

Yay for circuits!!!

Instructions: Do one (1) set of each exercises back to back and in each set you’re going to do 10 reps with no rest. After you have completed the sequence then you rest for a total of 1-3 mins and then get back to it. So, this means you’re doing a total of 50 reps non-stop. You will need to complete 4-5 rounds of this circuit and then you’re done! Sweat and burn city baby. Go hard or go home! Lift heavy if you want change…

Squats (w/ 3 full pulses at the low end)
Front Alternating Box Lunge (10 reps each leg)
Front Squat
Reverse Alternating Box Lunge (10 reps each leg)
Step Up w/ Lunge (10 reps each leg)

Notes:  I completed 4 rounds, but forgot to press the start button on my timer.  Gah! Tough, but great! More sweat city. Gotta earn it! Took a short 5 minute back after set #2.

5/30/12 – Legs (Hamstrings and Glutes Focused)

This is the last circuit for this post…

Instructions: Do one (1) set of each exercises back to back and in each set you’re going to do 10 reps with no rest. After you have completed the sequence then you rest for a total of 1-3 mins and then get back to it. So, this means you’re doing a total of 50 reps non-stop. You will need to complete 4-5 rounds of this circuit and then you’re done! Sweat and burn city baby. Go hard or go home! Lift heavy if you want change…

Sumo Squat w/ Calf Raise
Bulgarian Squat (10 reps on each leg)
Alternating Plank Leg Lifts (20 reps here instead of 10)
Stiff Leg Deadlift
Elevated 1 Leg Squat (10 reps on each leg)

Notes: I completed 4 rounds in 42:43. Wore my 30lb jacket, my pair of 10lb ankle weights and used my pair of 25lb dumbbells on the Elevated 1 Leg Squats.  Killer! Really nice. My butt has been demolished!

 

Yes, I Love Leg Day…More Workouts 4 U!

And I like to post my leg workouts because I’ve done them and they work. Again, I work legs 2 times a week because that’s what works for me and what lifts my butt faster…and yes, it’s lifted ya’ll! Not to mention, my core is reaping the benefits as well.

5/4/12 – Quads Focused Workout

Exercise – sets x reps
Hack Squat (bb – elevated heels – 1st set w/u = 1×20) – 4 x 10-12
Squat (bb – w/ 3 low pulses) – 4 x10-12 reps

*Superset ( 3 sets x 12 reps):
Front Box Lunge (starting w/ left leg)
Reverse Box Lunge (starting w/ left leg)

Low Static Squat Hold (30lb jacket, 4 rounds of 10 seconds rest and 30 seconds effort)

Notes:  Hard workout, but a good one. Next day I still feel activity (stimulation) ALL over my legs. On 5/5 had the same stimulation well into the PM. Wow!

bb = barbell

5/9/12 – Hamstring and Glutes Focused Workout

Exercise – sets x reps
Freeze Squat (3 second hold at bottom – 1st set w/u = 1×20) – 4×10
Stiff Legged Deadlift – 4×10
Plie Squat (db – alternating hands to pick up weight) – 4×12
Elevated 1 Leg Squat – (aw – starting with left leg) – 3×10

*Superset (3 sets x 10 reps):
Glute Burns (db)
Stiff Legged Deadlift w/ 1/2 Burpee (aw)

Notes:  Good workout (of course). Sweated A LOT! All of those squats killed me.

db = dumbbell, aw= ankle weights

5/15/12 – Full Leg Circuit Focused Workout

Instructions: Do one (1) set of each exercises back to back and in each set you’re going to do 10 reps with no rest.  After you have completed the sequence then you rest for a total of 3 mins and then get back to it.  So, this means you’re doing a total of 50 reps non-stop.  You will need to complete 4-5 rounds of this circuit and then you’re done!  Sweat and burn city baby.  Go hard or go home!  Lift heavy if you want change…

squat
deadlift
front squat
plie squat
hack squat

Notes: I used dumbbells to do this circuit. I used a pair of 25lb dumbbells for the squat, deadlift and hack squats (elevate your heels). I used one 50lb dumbbell to do front (these kill the quads nicely) and plie squat. I completed only 4 sets and I should have just did the 5…next time. Great overall leg workout.

Legs, Legs & More Leg Workouts

Once again, I’ve completed all of these workouts on the days specified below and here they are:

 

 

4/18/12 – Glutes and Hamstrings Focused Workout

Exercise – weight x reps
Squat (4 sets)
Stiff Legged Deadlift (4 sets)

*Superset (3 sets):
Elevated Alternating 1 Leg Squat (3 sets – bw)
Controlled Alternating Leg Lift Over Dip Station (3 sets – bw)

*Superset (3 sets):
Stiff Legged Deadlift into 1/2 Burpee (aw)
Alternating 1 Arm Dumbbell Swing into 1 Arm 1/2 Burpee (aw)

Firewalkers w/ Band

bw = body weight, no added weight used
aw = ankle weights (10lb each) was used

Notes: Next day glutes, outer/inner thighs and hamstrings are sore. This workout rocked! Not enough energy to get in any cardio.

4/20/12 – Quads Focused Workout

Exercise – weight x reps
Barbell Squat (4 sets)
Barbell Hack Squat (4 sets)
Elevated Dumbbell Front Foot, Front Lunge (3 set, left leg first then right)
Alternating Reverse Barbell Box Lunge (3 sets)
Low Static Squat Hold (bw, interval, 4 rounds of 10 seconds rest and 30 seconds effort)

bw – body weight, no added weight used

Notes: Tough workout. No energy in the end. Hamstrings are still sore from leg workout on 4/18/12.

4/24/12 – Glutes and Hamstrings Focused Workout

Exercise – weight x reps
Dumbbell Plie Squat (4 sets)
Stiff Legged Deadlift (4 sets)
Barbell Squat (3 sets)

*Superset (3 sets):
Barbell Glute Burns
Barbell Stiff Legged Deadlift w/ 1/2 Burpee

Elevated 1 Leg Squat (3 sets – left leg first then right leg)
Lateral Low Firewalkers with band (3 sets, traveled 12 sqft to left then right 8x = 96 firewalkers total)

Notes: Great one! A little rusty on the plie squat, but I’ll get better as I do them more. Lots of immediate stimulation in my legs and glutes overall after workout.

4/27/12 – Quads Focused Workout

Exercise – weight x reps
Barbell “Pulse 3x” Low Squat (4 sets)
Elevated Heels Hack Squat (3 sets)
Elevated Front Foot Split Squat (3 sets, left leg first then right leg)

*Superset (3 sets):
Alternating Leg Press on High Step
Frog Box Jump (bw)

Low Static Squat Hold (bw, interval, 4 rounds of 10 seconds rest and 30 seconds effort)

bw = body weight, no added weight

Notes: Felt stimulation afterward and next morning in my glutes and legs.

5/1/12 – Glutes and Hamstrings Focused Workout

Exercise – weight x reps
Freeze Squat (4 sets)
Stiff Legged Deadlift (4 sets)
Bulgarian Squat (4 sets)
Elevated 1 Leg Squat (3 sets)

*Superset (3 sets):
Dumbbell Swings
Alternating Controlled Leg Lifts Over Dip Station

freeze squat = freeze for 1 second deep in the squat and push up

Notes: I really worked my butt and hammies good tonight. Last night chest and triceps workout really hurts today – DOMS city! Not sure what to do about my achy left rotator cuff. Feeling a lot of stimulation in my glutes right now. Next day I’m suffering from soreness in my lower glute and lower side glute muscles. Hamstrings are hurtin’ too!

And All I Have To Say Right Now Is…

My booty is moving up up to the sky! And I am so very proud of myself because I’m seeing major results in such a short time. I lift HEAVY weight, not light ones, to get the job done.  When it starts to burn don’t stop until you absolutely cannot do anymore…that’s the key.  Keeping a good diet and causing havoc to the legs two times a week works! Believe it and do it!

Here Are More Great Leg / Booty Workouts. No Excuses.

Yes, I’ve completed all of these leg workouts. No, I never do the same workouts again. I hit legs twice a week now and I’m creating a collection here on my blog. To see ALL of my heavy legs and conditioning workouts click HERE.

I am seeing A LOT of booty progress doing these workouts lately. My behind is moving toward the sky ya’ll and I couldn’t be happier. Will keep working on it.

 

3/28/12 – Hamstrings and Glutes Focused Workout

Exercise – weight x reps
3 Counts Down Barbell Squat (4 sets) – 50 x 25 (warm-up), 75 x 13, 75 x 15, 75 x12
Dumbbell Bulgarian Squat (3 sets) – 40 x 12, 60 x10, 60 x 10
Stiff Legged Deadlift (3 sets) – 95 x 12, 95 x 12, 95 x 12
Dumbbell Leg Press on Step (3 sets) – 30 x 12, 30 x 12, 30 x 12

*Superset (3 sets):
*Hamstrings Roll Ins on Ball – bw x 10, bw x 10, bw x10
*Hamstrings Glute Hip Lifts on ball – bw x 10, bw x 10, bw x 10

bw = body weight

Notes:  Tough workout. Sweating bullets. Leg Press on Step kills! That superset killed my butt too.

3/30/12 – Quads Focused Workout

Exercise – weight x reps
Hack Squat (4 sets) – 50×20 (warm-up), 85×10, 95×10, 95×9
Elevated Front Foot Barbell Split Squat  (3 sets) – 50×15, 50×12, 50×12
Box Jump (3sets) – 1 minute
Barbell Side Lunge (4 sets) – 50×10, 50×10, 50×10, 50×10
Elevated 1 Leg Squat (3 sets) – bwx10, bwx10, bwx10

bw = bodyweight

Notes:  Sweaty workout!  Feeling stimulation in my glutes and hamstrings right now.  Worked hard.

4/3/12 – Hamstrings and Glutes Focused Workout

Exercise – weight x reps
Barbell Sumo Squat (5 sets) – 50 x 25 (warm-up), 75 x 13, 85 x 13, 90 x 13, 90 x 12

*Superset (3 sets):
*Controlled Alternating Back Lunge – 20 x 10, 25 x 10, 30 x 10
*Dumbbell Swings – 20 x 40, 25 x 20, 30 x 20

**Superset (3 sets):
**Stiff Deadlift Into 1/2 Burpee (db, aw 20lbs) – 60 x 10, 60 x 10, 60 x 10
**Low Jump Squats (aw 20lbs) – 20 x 10, 20 x 10, 20 x 10

Elevated Glute Hip Lifts (shoulders and head on step, feet on ball) – bw x 20, bw x 20, bw x 20

db = dumbbell
aw = ankle weights

Notes:  Very intense workout. Very glute heavy. Glute lifts killed my lower back something brutal, in a good way.

4/6/12 – Quads Focused Workout

Exercise – weight x reps
Barbell Hack Squats (5 sets) – 50 x 20 (warm-up), 90 x 10, 90 x 10, 90 x 10, 90 x 10
Elevated Foot Front Barbell Split Squat – 50 x 15, 50 x 15, 50 x 15, 50 x 15

*Superset (3 sets):
*Barbell Side Lunges – 50 x 10, 50 x 10, 50 x 10
*Alternating Barbell Front Lunge – 50 x 10, 50 x 10, 50 x 10

Box Jumps (1 min each, aw 20lbs) – 20 x 20, 20 x 20, 20 x 18

aw = ankle weights

Notes:  Think I strained my lower belly on the way up on the first set of Hack Squats. Ouch! Too tired after this workout to do my cardio…whew!

4/10/12 – Hamstrings and Glutes Focused Workout

Exercise – weight x reps
Barbell Squats (4 sets) – 50 x 25 85 x 10, 85 x 10, 85 x 10

*Superset (3 sets):
*Stiff Legged Barbell Deadlift – 85 x 12, 85 x 9, 0 x 0
*Barbell Glute Burns – 85 x 4, 85 x 2, 0 x 0

**Superset (2 sets):
**Elevated 1 Leg Squat – bw x 10, bw x 10
**Elevated Alternating 1 Leg Squat – bw x 10, bw x 10

Alternating Controlled Leg Lifts Over Dip Station – clockwise bw x 50, counter clockwise bw x 50

+Conditioning (3 sets of each, non-stop):
+Lateral Firewalkers (left to right) – band x 20 steps, band x 20 steps, band x 20 steps
+Forward/Backward Firewalkers – band x 20 steps, band x 20 steps, band x 20 steps
+Criss Cross Firewalkers (left to right) – band x 10, band x 10, band x 10
+Wide/Low, Forward/Backward Firewalkers – band x 20, band x 20, band x 20

band – resistance band heavy
DOMS – delayed onset muscle soreness

Notes:  Sweated bullets and was fatigued after 5 sets of squats. Not good. Almost temped to go for a non-natural pre-workout, but I will not do it…I never said never, but right now I’m going to abstain. had to cut my deadlift superset short because I got a tinge in my right hamstring. Not sure what that tinge was about because I warmed up very well – I do 2 warm-ups before I hit legs each time I go to work legs. I did a lot of conditioning in this workout and I can already feel the DOMS in my butt. On 4/11 my hamstrings were tight and sore as well as my butt so this workout was, indeed, another great one.

In regards to **Superset…my advice is to never go so heavy when you go to do a superset.  My numbers suck here because I should have just brought the weight down, especially working legs, because I needed the reps to be between 8-12 for muscle building so I missed out on this part.  Live and learn.

4/14/12 – Quads Focused Workout

Exercise – weight x reps
3 Counts Down Sumo Barbell Squats (4 sets) – 65 x 15, 75 x 12, 75 x 12, 75 x 12 woooo!
Elevated Foot Front Dumbbell Split Squat (4 sets) – 50 x 10, 50 x 10, 50 x 10, 60 x 10
Box Frog Jumps (3 sets) – bw x 10, bw x 10, bw x 10
Dumbbell Leg Press on Step (3 sets) – 30 x 10, 40 x 10, 50 x 10

Notes:  Woo wee! Had to make this workout quick because it was a Saturday morning and I had to go out, but it rocked.  Felt A LOT activity in my legs the next day.

REFLECTION

A quick on here…after re-reading through all of my notes I’m seeing NO plie squats anywhere.  Not good!  Plie squats are butt bloomers and I should be ashamed that I haven’t done any in a while.  Going to add them into my new leg and glute workouts now.

I hope some of you will try these workouts out at the gym or at home because they work.  I rest 1 minute in between sets and if I need more rest I’ll take it to 90 seconds rests in between sets, but I keep it moving most of the time.  Gotta keep that heart rate moving.  None of this booty business happens overnight…it takes a lot of work, time and dedication to reach a goal of this magnitude…so far, it’s working for me well.

That’s all folks!

3 Great, Heavy Leg Workouts I’ve Completed.

Here they are!

3/16/12 – Quads Focused Workout

Exercise – weight x reps
Barbell Squat – 50 x 12 (warm-up set), 65 x 10, 75 x 10, 75 x 12
Hack Squat (bb) – 85 x 10, 95 x 10, 95 x 8,
Plie Squat (w/ 1 db) – 30 x 20, 30 x 20, 30 x 20
Swoop Lunges (w/ a pair of db) – 20 x 12, 20 x 12, 20 x 12
Alternating Front/Curtsy Lunge Combo (w/ pair of db) – 25 x 10, 25 x 10
Sumo Static Squat Hold (w/ 15lb kettlebell) – 60 seconds

I made no notes after this workout. I think I was too pooped, but I remember this leg workout rocked.

3/20/12 – Hamstring and Glutes Focused Workout

Exercise – weight x reps
Barbell Sumo Squats – 50 x 12 (warm-up set), 80 x 12, 80 x 12, 80 x 12
Stiff Legged Deadlift (bb) – 95 x 12, 95 x 12, 95 x 12
Kettlebell Swings (controlled) – 25 x 15, 30 x 15, 30 x 15
Hamstring Roll Ins / Curls on ball – bw x 10 —> caught a Charlie Horse!!!!

My notes say that I caught a bad Charlie Horse (omg I remember it well) on the 1st set of Hamstring Roll Ins on my stability ball. I do this exercise every week and I warm-up very well + plus I drink a lot of water. The last Charlie Horse I had before this one was way back when my oldest (almost 17 years ago) was in my womb. Gosh! I couldn’t finish off sets 2 or 3, but the next day I felt DOMS all up in my glutes and hammies anyway. Success!

3/23/12 – Quads Focused Workout

Exercise – weight x reps
Barbell Squat – 50 x 20 (warm-up set) – 75 x 12, 90 x 10 (whoa mama!), 80 x 10
Double Dumbbell Plie Squat w/ Twist (w/ pair of db) – 30 x 10, 30 x 10, 30 x 10
Alternating Front/Curtsy Combo (w/ pair of db) – 25 x 10, 25 x 10, 25 x 10
Elevated 1 Leg Squat – bw x 12, bw x 12

My notes say that I took two servings of my pre-workout drink, but I still felt engery-less. I worked hard still. Felt stimulation in my glutes and hammies right away. I won’t be doing plie squat twisting with 2 dumbbells anymore because it caused a tinge in my right knee and I never have knee pain unless I get too excited doing step aerobics on a step with 2 risers or more. When you twist to pick up the dumbbells it forces you do squat lower so doing this exercise is performed at a slow pace. Anyway, this was another great one!

bw = bodyweight
db = dumbbell
bb = barbell