Monday workout: Sprints (HIIT training) Hamstrings/Glutes & Abs

Here is my workout every Monday! 

Warm up: 10 minutes at a fairly fast speed on stair stepper- levels 15-20. (try not to hold on at all! And don’t slouch over!)

HIIT: Arc trainer- 30-35 second sprints (all-out-maximum effort)  (put the resistance really high); slower pace for 1 minute- then repeat sprints for 10 minutes.

HIIT: Sprint at 9.5- 10.1 mph for 30-35 seconds; jog for 1 minute. Repeat 5 or 6 times. 

Hamstrings:

Superset:

1) Stiff leg deadlifts- 4 sets of 10-12 reps (use heavy weight!!)

2) Step ups onto bench holding weights at sides or a weight plate overhead: 3 sets of 10 reps per leg (also try step ups to the SIDE onto a bench while holding plate overhead)

Superset:

1) Hamstring roll ins with stability ball: 3 sets of 12

2) Laying leg curls (machine): 3 sets of 10

Superset:

1) Glute cable kickbacks (3 sets of 12 per leg)

2) Glute pushdowns on assited pull up machine- (3 sets of 10 per leg) I LOVE this exercise! I saw it on a fitness models account on Instagram and several women at my gym have asked me a) what I’m doing (because that’s not what the pull up machine is made for lol) and b) how to do it. Here is a picture: 

Image

This is not me and not my butt (though I sure wish mine looked like that!)

*Make sure you are pushing down through your heel and using a weight that is challenging while engaging your glutes and hamstrings.* 

Abs/Core:

Superset:

1) Hanging leg raises in sleeves (3 sets of 12) – I put on 10 lb ankle weights and do these; I wasn’t seeing any progress in my lower abs because I’ve been doing this exercise for years, so I decided to try adding resistance aka the ankle weights and it works amazingly. 

2) Hanging leg raises (holding bar overhead, arms straight, no sleeves, with ankle weights) (2 sets of 10 reps) this exercise is more challenging this way without using the sleeves. 

3) Oblique V-ups; hanging in roman chair; using 10 lb ankle weights (3 sets of 10 for each side)

4) Side bends in chair holding 7-8 lb weight overhead (3 sets of 10 on each side)

Superset:

1) Crunches in decline bench holding 10 lb weight plate; sitting up to the sides (3 sets of 10 reps per side) works obliques

2) Russian twists in decline bench; holding 20 lb kettlebell (3 sets of 12 per side)

3) V-ups on the floor (3 sets of 12)

4) Plank; feet elevated ~1 or 2 ft off the ground; Hold for 1 minute; repeat 3 times.

I really am glad I decided to get the ankle weights because they definitely had a challenge to traditional ab exercises! Got them at Ross for about $7! I do probably look like a weirdo walking around the gym with them on but oh well!