Lockdown Home Workout
Leg Day with Glute focus
I have put together a home-workout for you, only very little equipment needed. I would recommend this for Intermediate fitness levels who’s wanting to build up strength, shape and definition in their glutes. The quads and hamstrings will also be working in the routine, so it’s a great overall lower body workout.
Put the effort in, adjust the weight so the reps aren’t too easy, or too difficult that you cant hit the rep ranges.
- DB- Dumbbell
- KB- Kettlebell
- BB- Barbell
- Band- Yes we know exactly what they are, thanks lockdown.
(The lists are working sets only, please make sure you warm up correctly before beginning)
Exercise 1 –BB Back Squat (control the weight, push through the heels, use full range of movement)
Set 1- 14-16 reps
Set 2- 10-12 reps
Set 3- rest pause set- 12-14 reps (10sec rest) - take to failure
Exercise 2- DB/KB Goblet Squat
Set 1- 16-18 reps
Set 2- 16-18 reps
Set 3- 16-18 reps
Exercise 3- BB Sumo Squat (use a slow tempo when lowering into the squat, then push up, squeezing the glutes at the top)
Set 1- 12-14 reps
Set 2- 10-12 reps
Set 3- (dropset) 10-12 reps - (lower weight) -10-12 reps
Exercise 4- Lying Leg Curl (lie on floor use DB between feet, use slow controlled reps)
Set 1- 14-16 reps
Set 2- 14-16 reps
Set 3- 14-16 reps
Exercise 5- DB/BB Romanian Deadlift (Pull through hamstring and glutes)
Set 1- 10-12 reps
Set 2- 10-12 reps
Set 3- 10-12 reps
Exercise 6- Weighted Hip Thrust (BB/DB/KB)
Set 1- 12-14 reps
Set 2- 12-14 reps
Set 3- 18-20 reps
Exercise 7- Walking Lunges (use DB to add weight if needed)
Set 1- 15 reps each leg
Set 2- 15 reps each leg
Set 3- 15 reps each leg
Add 10-15 min cardio after weight training (e.g- skipping, jog, HIIT..)
Followed by 5-10mins cooldown and stretching.
ENJOY.