This workout focuses on the small muscle groups that may not always receive the attention they deserve when in the gym weight-lifting. The various weight-training techniques employed will also help you to focus on contracting and extending the muscle with intentional force to practice the movements and become more comfortable with them and confident doing them. This workout will keep both your mind and body concentrated on the task at hand by using various counting methods and a variety of exercises.
Glutes and Hamstrings
Instructions: Perform three sets of 12 repetitions each exercise. For exercises that involve alternating legs, perform two sets of 12 repetitions for each exercise. Try to lift as much weight as you can on the machine exercises. For the other exercises, use a kettle bell with adequate resistance to challenge you.
1.) 1-legged deadlift with kettlebell (two sets of 12 repetitions on each leg)
2.) Hip bridge (place a kettlebell on top of your hips for added resistance if desired, and perform three sets of 12)
3.) Glute kickbacks on the floor (or machine if available) (two sets of 12 each leg)
4.) Leg curl machine (three sets of 12)
5.) Get in static lunge position, and pass a kettlebell through your lunge while maintaining an upright chest and torso (two sets of 12)
Instructions: Hold each contraction (squeezing the muscle) and extension (releasing the muscle) for five counts to maximize the intensity of the movement. Perform three sets of 10 repetitions for each exercise:
1.) Upright row with kettlebell
2.) Slightly bent over front raise with kettlebell
3.) Side raise with kettlebells (choose lighter weight as needed)
Instructions: Perform three sets of 25 repetitions for each exercise.
1.) Standing calf raises (hold kettlebell in hands at chest level). For an added challenge, try to do these calf raises on one leg at a time, and alternate legs.
2.) Standing calf raises in machine or seated calf machine (no kettlebell is necessary; adjust the machine for resistance).
Bonus tip: To increase your heart rate and burn additional calories, mix in short bursts of cardio between working each of these muscle groups. Recommendations: high knees, glute kicks, run/jog in place for 30 seconds, 30-second wall sits, mountain climbers, jumping jacks, etc.
© 2016 Melanie Glover. All rights reserved.
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