Killer Legs and Glutes

Short on time today, so I skipped the gym and did this killer work out.  It was much harder than I expected.  Enjoy!

My reps/weights are in brackets. Repeat each circuit twice then move on to the next one.

CIRCUIT ONE

  1. DEEP Body Weight Squat 50 reps
  2. High Deficit Reverse Lunge (left)** 60 seconds (20lb dumbbells– 17, 18)
  3. High Deficit Reverse Lunge (right) 60 secs (20lb dumbbells– 17, 18)
    REPEAT
    **You pretty much stand on a high step and do a reverse lunge with your leg still on the step, then go back up

CIRCUIT TWO

  1. Single-Leg Hip Thrust (left) 20 reps (20,20)
  2. Single-Leg Hip Thrust (right) 20 reps (20, 20)
  3. Bench Jumpovers- 60 secs (didn’t count)
    REPEAT

CIRCUIT THREE

  1. Single-Leg Chair Squat (left) x 12 reps
  2. Single-Leg Chair Squat (right) x 12 reps
  3. Side to Side Step Ups- 60 secs (63, 60)
    REPEAT

CIRCUIT FOUR

  1. Single-leg Stability Ball Curl (left) 15 reps
  2. Single-leg Stability Ball Curl (right) 15 reps
  3. Stand-Kneel-Stand (left)-60 secs (20lbs overhead)
  4. Stand-Kneel-Stand (right)- 60 secs (20 lbs overhead)

  1. acanvasfulloftouchups posted this