Legs& Glutes

Warm-up: Walk on treadmill for 10 minutes at 3mph/3% incline. Stretch

Circuit 1
Dumbbell Step Up onto Bench: 3×15(medium weight)
Kettlebell Swing: 3×20 (medium weight)
Glute Raise with Feet on Bench: 3×20

Leg Extension Machine: 3×15 (medium weight)

Leg Curl Machine: 3×20 (medium weight)

Standing Calf Machine (or with barbell): 3×20 (heavy weight)

Seated Calf Raise: 3×15 (medium weight)

Stair master for 10 minutes at level 8.

I recommend stretching and foam rolling for 10-15 minutes once finished workout.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s