Friday, 18 August 2017

MY GO-TO GLUTE & LEG WORKOUT...



❣️Warm Up CardioπŸ‘‰πŸΌCross Trainer, 5 minutes. 

I've written cross trainer here because that is my personal favourite and what I choose to do as a warm up, however, you can choose whatever cardio that you prefer to warm your muscles up!

❣️Walking Lunges πŸ‘‰πŸΌ10 lunges, there and back again. 20 steps in total for each set. Holding a dumbbell in each hand of suitable weight for you. 3 sets. 

This is one of the best exercises for your legs and glutes. Make sure you have enough space to do this. Aim to keep your core tight throughout for good form. Hold a dumbbell in each hand keeping your arms straight (alternatively, you could hold a barbell on your shoulders). Lunge forward, making sure that you bend low to the floor and keep your steps wide. My balance is not top notch, so I always have a step to balance myself in-between each lunge! I personally use 8kg in each hand when doing this at the moment, but I would recommend practicing without any dumbbells for a set to warm up and get used to the movement first, then try using 5/6kg dumbbells. Remember if you find yourself struggling at the last few reps, that shows that you are using a good level of weight. It is meant to be difficult towards the end as your muscles are working hard, so do not be disheartened if you feel struggle towards the end!

❣️ Cable Superset using the ankle strap πŸ‘‰πŸΌ 10 Kickbacks, followed by 10 Straight Leg Glute Extensions. SWAP LEG & REPEAT. 3 sets. 

A superset refers to doing two exercises one straight after the other to total one set. For a glute kickback, ensure that the ankle strap is secured on your ankle and set a suitable weight. Keep your core tight and holding onto the frame for support, lift your knee in front of you (the leg with the strap on), then kick your leg backwards, straightening your leg as your extend backwards. Do this for ten reps. Staying on the same leg, move straight onto the straight leg extensions. Slightly bending the leg that is not strapped, extend the strapped leg backwards, then push your leg upwards behind you, squeezing your glutes. Ensuring that you are keeping the strapped leg straight throughout the movement, slowly move it back down so that it is nearly touching the floor. That is one rep, keep moving your leg up and back down slowly for 10 reps, contracting your glutes.

❣️ Glute Bridges with a weight plate or barbell πŸ‘‰πŸΌ 15 reps, 3 sets.

Lying on your back on the floor, hold a plate or barbell on your hips. Push your hips upwards, and squeeze your bottom. Do this exercise slowly to ensure that you are focusing on squeezing your glute muscles. 

❣️Squats with barbell πŸ‘‰πŸΌ 15 reps, 3 sets. 

Holding a barbell on your shoulders, and keeping your feet a shoulders-width apart, squat down as if you are sitting in an imaginary seat. Make sure you keep your knees wide and squat low. Drive up with your heels, and squeeze your bottom as you stand back up.

❣️ Leg Press πŸ‘‰πŸΌ 10 reps, 3 sets. 

I have such a love-hate relationship with the leg press. No other machine makes my quad muscles feel so pumped and strong. Sitting on the seat, put your legs on the plate, and push through your heels. Never, ever lock your knees out whilst doing this exercise, as it can leave you very injured. Bringing the plate back in, keep your knees wide and bring them into your chest. Repeat for 10-12 reps.


❣️Cardio πŸ‘‰πŸΌ Step machine. 8 minutes with 30 second intervals. (I did setting 95 for 30 seconds of each minute, and 180 for the remaining 30 seconds each minute)

The step machine is my favourite at the end of my leg workouts. Get your sweat on and keep your legs trim with this interval workout!

❣️Extra Cool Down πŸ‘‰πŸΌ High incline walk on treadmill. 5 minutes.

 If your legs are feeling really pumped and stiff, I like to cool them down with a bit of easy extra cardio for 5 minutes. Using a high incline will be softer on the knees, and make sure that you are using a good level of speed so it can still make you sweat a little without being too strenuous.

❣️Foam Roller & Stretches

Don't forget to do some stretches, and use the foam roller to massage your muscles, to aid and prevent any muscle soreness!

I drink BCAAs during my workouts, and I have a protein shake straight after my session to help muscle growth and recovery!


CLICK TO BUY...

Don't forget to use my referral code - EVIE-R4 for 25% off

SHARE:

No comments

Post a Comment

© EVIE ROSE LANE

This site uses cookies from Google to deliver its services - Click here for information.

Blogger Template Created by pipdig