Complete Leg Workout (Hamstring & Glute Focused)

A Complete Leg Workout

complete leg workout

 

So this week I had an interesting workout. I had my barbell, booty bands, and ankle weights. Needless to say it had variety. It was a pretty challenging hamstring and booty focused leg day. I like starting off my workouts with compound movements like squats or in this case deadlifts. I wanted to share this complete leg workout because it kicked my booty.

 

I don’t train until failure every workout, but I do include finishers. These little puppies push your muscles and mind past the point of fatigue. And this leg workout includes some booty finishers to really set those muscles on fire. If you don’t have any of the equipment I’m using, you can use what you got! Dumbbells, cable machine, a gallon of water, or your bodyweight will work, just get up!

 

I am currently training my lower body 3 times a week and today was the third leg day (so I had to dig a little deeper). This might seem like a short workout, but if you’re training legs multiple times a week or you’re a beginner, you will feel the fire. Don’t forget to warm up 5-10 minutes before you get started.

 

 

The Workout

 

complete leg workout

Deadlifts

 

1. Place your feet hip-width apart & directly in the center underneath the barbell

2. Inhale as you lower your hips until your shins touch the bar

3. Keep your chest up and your head looking forward as you drive through your heels to move the weight up

4. Bend your hips to lower the bar back down to the floor

 

complete leg workout

Static Lunges

 

1. Get in the starting position with your feet hip distance apart and then take a big step back with your right leg behind you

2. Push your hips back until your knees are bent and then press up to the starting position

3. Complete 12 reps on each leg

 

complete leg workout

Glute Bridges

 

1. Start on the floor with your feet pointed out about hip-width apart and your back flat on the floor. You can lower your arms down by your sides

2. Use your glutes to lift your hips up off the ground. And squeeze at the top of the movement

3. Lower yourself back down and repeat for 20 reps

 

complete leg workout

Straight Leg Donkey Kicks

 

1. Get in a table top position with your wrists underneath your shoulders and knees under your hips

2. Flex your right foot and lift your knee up to be in line with your hip. Focus on keeping your right leg straight as you lift it up

3. Once your reach the top, lower the leg without touching your mat

4. Switch legs once you’ve done 15 reps!

 

complete leg workout

Rainbow Kicks

 

1. Get down on your hands and feet again like the tabletop position

2. Lift your right leg up and out to the right side of your body and touch your toe to the ground

3. Then raise your leg up behind you and lower it to the left side of your body and touch your toe to the ground again. This is one rep

4. Repeat 15 reps and switch to the left leg

 

 

Looking for more leg workouts?

 

 

 

 

 

 

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Peace & Love,

Heather

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Body Weight Blast Challenge | Day 4 | Arms Exercise Guide

arms exercise

Body Weight Blast Challenge | Arms Exercise Guide

It’s now Day 4 and we are about to tire out those arms. We have done a full body workout, an abs circuit, and a cardio sesh already this week, so check those out so you don’t miss them. Again, you can do all of the workouts in this series at home and just using your body weight. Everything stays the same. 20-40 seconds of each exercise. If you want to repeat this circuit 1-2 more times, just make sure you rest 60 seconds in between rounds. Let’s get to work!

 

 

arms exercise

Arm Circles

1. Stand up straight with your arms extended out by your sides.

2. Squeezing your stomach in, make small or big circles.

3. Try to create resistance against yourself. (No noodle arms!) Keep those arms spinning for 20-40 seconds. Then reverse the direction of your circles for another 20-40 seconds. Don’t hate me, be grateful.

 

arms exercise

Inchworms

1. Stand with your feet shoulder width apart.

2. Now hinge at your hips and walk your hands out in front of you.

3. Continue to walk your hands out until you are in a plank pose.

4. Pause for a moment and walk your hands back to the starting position.

5. And you guessed it… repeat for 20-40 seconds.

 

arms exercise

Push Ups

1. Get into a plank position with your hands a little wider than shoulder width apart.

2. Keep your elbows as close to your body as you lower yourself down until your arms are at a 90 degree angle.

3. Once your chest touches the ground, pause for a second and then push yourself right back up into the starting position.

 

arms exercise

Tricep Dips

1. Find yourself a sturdy bench or chair. Place your hands on the edge with your body facing away from the bench.

2. Extend your legs out straight. (To make it easier, bend your knees)

3. Bend your elbows to lower your body until your elbows are about a 90 degree angle.

4. Press your palms into the bench and push yourself back up.

 

arms exercise

Push To Plank

1. Get into that plank pose again, keeping your body in a straight line.

2. Reach your right arm across your chest and touch your left elbow with your hand. Place your hand back on the floor.

3. Immediately reach your left arm to your right elbow. (You know where we’re going with this)!

4. Alternate your arms and keep shoulder tapping for 20-40 seconds!

 

arms exercise

Cross Punches

1. Stand up tall with your knees slightly bent. Ball your hands into fists and hold them in front of your chest.

2. Punch your right hand across your left side as you pivot with your right foot toward the left.

3. Pull your arm back to the starting position and do the same motion with your left arm.

arms exercise

Uppercuts

1. Stand in a wide stance with your feet wider than shoulder-width apart. And keep those knees slightly bent.

2. Ball your hands into fists and hold your arms at your sides.

3. Starting with your right fist, punch up towards the sky until you’re hands are level with your chin.

4. Now keep alternating your fists for 20-40 seconds.

 

 

arms exercise

Burpees

1. We’re doing these burpees again. Stand up straight with your feet shoulder-width apart.

2. Bent at the knees and get into a squat.

3. Set your hands on the floor in front of you.

4. Jump both feet back until you are in a plank position.And quickly jump back to your feet to the right outside of your hands.

6. Then jump straight up towards the ceiling and extend your arms into the air.

7. Repeat the motion as soon as you hit the floor.

 

 

 

What are your favorite arm exercise?  

Join in on the Body Weight Blast Challenge so you don’t miss out on Day 5! Don’t forget to share and subscribe.

Peace & Love,

Heather

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