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This is one of my favorite workouts, but it's hard. That's why I like to do it first day of the week! I love the feeling of completing something hard to start my week off. It's a small sort of accomplishment to feel motivated for everything else ahead of me in the week. Before each workout, warm up for 5-10 minutes doing light cardio on a treadmill or elliptical. Then complete a few reps with no added weight of the first exercise before starting the actual first set of the workout. For more on the "how's" and why's" of a good warm-up, read my Health Tip #3 on my blog.

This LEGS/GLUTES workout will take about 60 minutes to complete. Follow the exercises sequentially, so do all 3 sets of the walking lunges with a minute rest in between before moving on to the bench split squat jumps, and continue on from there. Have fun! I'm excited to see how it goes for you all!

 

Walking Lunges
3 sets of 15 reps
1 minute rest

Bench Split Squat Jumps
4 sets of 10 reps
1 minute rest

Hip Abduction
May also be done with a cable or seated on a selectorized machine.
4 sets of 12 reps
1 minute rest

Barbell Glute Bridge
4 sets of 12 reps
1 minute rest

Glute Kickback
Optional to use just your bodyweight or a resistance band instead. Avoid hyperextending your back (keep a strong core)
4 sets of 8-10, repeat each leg
1 minute rest

Standing Calf Raises
You can use a hold dumbbells or use a selectorized machine too.
4 sets of 20 reps
1 minute rest

Click here for PRINTABLE WORKOUT LOG

 

Prepare your muscles for optimal recovery by stretching. Spend 5-10 minutes at the end of each workout stretching the body parts that were used. This can help reduce muscle soreness later, improve flexibility and pave the way for recovery. If you're really sore the day after a workout, go for a walk. Light cardio can help remove muscle 'waste' and alleviate muscle soreness. Another avenue for improving flexibility and helping your body stretch is yoga.

Don't forget to fuel your muscles appropriately too! Within 20 minutes post-workout, be sure to grab a snack with healthy protein and carbs in it.