So today I overslept and only had a quick 30 minutes to get in my workout. I actually really enjoyed this one because it was a spur-of-the-moment kind of deal. Usually I like to have my workout planned out so I can follow along and check each exercise off my list, but today I just took some of my favorite glute and hamstring exercises (and a couple new ones!) and threw them together into a quick and effective workout.
• 3x10x10x10 Calf Raises
10 normal calf raises, 10 calf raises with toes pointing out, 10 calf raises with toes pointing in. Good for a warmup and/or a burnout at the end of a workout!
• 3×10 RDL
Squeeze at the top! One of my absolute favorites.
• 3×20 Lying Hamstring Curl w/ Dumbbell Lay down on the ground (or a bench) and hold a dumbbell perpendicular to the ground between your feet and curl it up with your hammies. I used light weight and high reps for this one.
• 3×8 Curtsy Lunges to Squat Complex
This is a new one for me, and you’ll either love it or hate it. Do a curtsy lunge on one side, come back to center to squat, and do a curtsy lunge on the other side, coming back to center for a squat to complete 1 rep.
• 3×12 Hip Thrusts
Classic booty burning exercise.
• 3×15 Glute Kickbacks w/ Ankle Weights & Resistance Band (each side)
This one was a new twist on one of my favorite exercises. I typically do these with ankle weights, but added a resistance band and OH MY GOSH talk about a booty burn. Get on all fours to do donkey kicks and pin one side of a resistance band under each palm. Put the foot you’ll be “kicking” with in the loop and use the band as extra resistance during the kickback. Keep your foot flexed during this exercise.
• 1 min. Plank
Because what else do you do when you only have one minute left on your timer?
Try this workout or incorporate some of these exercises into your next lower body workout! What’s your favorite?
*DISCLAIMER: I am not a certified personal trainer. This blog post and list of exercises is only a suggestion from my personal experience.