For the two months I was in Canada I was away from my gym membership that I have here in Aus.
For those who know me know the gym is my therapy, my happy place, and the time of day as a stay at home Mom I have to myself!
After two long months I finally started up again this week and boy am I ever excited to be back!
Weights feel so much more heavy, I have definitely lost muscle but I’ve been loving my workouts none the less. It’s a solid 30 degrees in the gym so my workouts are super sweaty which as gross as it is feels awesome!
I thought I’d give you my booty workout that I did yesterday, since the last workout I shared people loved!
This leg day was mainly hamstring/glute focused, and a real burner! Keep in mind my sets/reps are aimed toward hypertrophy (muscle growth) if you have other goals in mind (such as strength or muscle endurance) switch the rep range!
- 10 min warm up on the stair master
- Barbell squats 4×8
- Hip thrusts 4×8
- Single leg DB deadlifts 3×12 (each leg)
- Goodmornings 3×12
- Cable pull throughs 3×12
- Hamstring curls 3×12
- Weighted walking lunges 3 sets till failure
* SUPERSET with jump squats till failure *
- 20 minutes high incline walking
And that’s it!
Make sure for all exercises you are training your muscles till failure. What I mean by this is you should not be able to finish more than 12 reps. If you’re able to do more than 12, UP THE WEIGHT! And if you can’t make it to at least 8-10 LOWER the weight. The key to building muscle is to work your muscles, so make sure you’re using the appropriate weight required. By the end the 12th rep you should be struggling, and it should burn 💪🏻
Also with these leg exercises make sure your glutes are engaged, you should feel the tension in your glutes and hammies, NOT YOUR BACK! Focus on the mind to muscle connection and ensure you’re using the right ones!
Let me know if you give this a go! I’d love to hear feedback, since I do make my own workouts, I’d love to hear what others think of them!