972 Posts
Creator
972 Posts
Creator
The hamstrings and glutes get as much attention as those quads today with hinging movements and lunge variations! Compound movements more at the beginning before we move to more fun with bodyweight only!
The timer will be on for 40 seconds per exercise with 20 seconds rest for a majority of the workout.
For this workout you will need some dumbbells, your mat and a chair!
The dumbbells Content Creator is using for your reference are 20kg each. We also use 1 x 12.5kg for some of the exercises later in the workout.
1 1/2 REP SUMO SQUATS
1 1/2 REP SUMO SQUATS
1 1/2 REP SUMO SQUATS
LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
STAPLE:
X1 LEG RDL
SWITCH SIDE!
GOBLET SQUAT
GOBLET SQUAT
GOBLET SQUAT
1 1/2 REP STAGGERED RDL
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
STAPLE:
X1 LEG RDL
SWITCH SIDE!
BULGARIAN LUNGE x 1 DUMBBELL
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
LUNGE TO STAND
SWITCH SIDE!
LUNGE TO FORWARD LEAN HAND TAP
SWITCH SIDE!
STAPLE:
X1 LEG RDL
SWITCH SIDE!
1 1/2 REP QUAD FOCUS BULGARIAN LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
KNEEL TO SQUAT
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
FINISHER!
100 x BODYWEIGHT BULGARIAN LUNGES
SWITCH AFTER EACH 25 REPS!
Oh yessss!!! We can all smash this finisher! Simply go at your own pace! Simply complete 25 reps then switch… and repeat for 100 reps!
A lot of work on other hamstrings, quads and glutes…. Mostly dumbbells at the beginning then we go to bodyweight only!
Get ready!!
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Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs
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Here’s today’s optional add-on: youtu.be/TeNg1oTvlVM
EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL
EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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