The dark part of my shirt was sweat – no cardio and 30 minutes after my workout was done. You see my powder brush (was going to include my face but decided not to – lol, water bottle and Prograde Supplements that just arrived!
Monday afternoon I started my workout with one goal in mind, SWEAT BABY SWEAT! I hit my legs with heavy and light weights and used compound exercises in 2 different circuits to get my heart racing! I had a pretty sweat going on by the end of my first circuit.
COMPOUND EXERCISE
Heavy Barbell Squat 8 x 4
CIRCUIT 1
Hack Squat (light weight) 20
Walking Lunge (bodyweight) 20 total
Step Up (bodyweight & high step)
Dynamic Step Up 10 each leg <– click link to see how to preform
Repeat that for a total of 3 -4 sets
CIRCUIT 2
Laying Hamstring Curl (heavy) 8
Hip Extension (using the pad of the hamstring curl – where legs go under) 15/leg
Weighted Glute-Hamstring Bridge (heavy) 15-20
Split Squat Jump 20 (10/leg)
Repeat for a total of 3-4 sets
* No rest in between exercises in the circuit. Rest 60 seconds between sets and 90 seconds when changing circuits.
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how can we do these at home?
Hi Karen, I will probably be doing these at home as well. Was thinking just using DB’s for the heavy squats and doing it as a goblet squat, I will have to sub the hack squat and was thinking of doing a DB sumo squat on two steps so that I can go lower. I also have barbell that I can use for heavy sumo’s, but I don’t have a rack to do heavy back/front squats. Sometimes, you just have to be creative. I”m going to use a band to do either seated or laying hamstring curls, with a band, for me it’s easier to do seated, hook the band to something lower in front of you, hook the band around the calf and curl in as you are seated. OR you can hook the band on something, lay over a stability ball and do curls that way too. Hip extensions can be done with a band too, but are tricky and for me, they are not as effective as gym equipment, but it’s something for me to work on. I have to improvise a lot when I do workout from home. I have a gym membership, but sometimes it is more convenient for me to do my workout at home before work or it doesn’t get done.. Good luck on your workout!
You should put up a video showing us how you are doing these 🙂 I have a “gym” here in the Philippines but we don’t have most of the machines it is more just free weights.
Thanks for this Flavia, I can’t wait to try it!! I’m recovering from a kidney infection, so I have to wait awhile for intense workouts, but I’m marking this down for later or maybe do a light version of it.
Great stuff can’t wait to try. It would nice to know a subtitution for the hip extension and the hamstring curl. I workout at home.
Thanks!!
Hey Linda, you can use the stability ball for the hamstring curl and a resistance rope for the hip extensions (this won’t be as effective but it will still work)
Thanks!!!
Here’s a home version of a hack squat if you have a barbell. Take a tennis ball and cut a hole in it so it can fit over the end of one side of the bar.
Put that side of the barbell in the corner of a room
Put your weights on the other end ….I usually load about 60# because I don’t have much more than that.
Hang on to the rest of the bar (where the weights are) , straddle the bar.
Keep your arms straight and squat and lean back slightly….voila hack squat.
Hi Flavia!
When should we use heavy weights and when should we use lighter weights?
Hi Angelique,
It is important to use a variety of rep ranges/weights during your workout so you stimulate all the different muscle fibers. It doesn’t really matter where in your workout you do the light weight vs. heavy weights. An example would be do 4 sets of 6 (with a heavy weight) of squats at the start of your workout (after your warm up) Then move onto leg extensions, lunges, whatever with reps of 10 – 15, lighter weights.
All the best!
Anna, CPT, FF Specialist
Doing a mix of both within a workout is great, alternatively, if you do light weights on a body part one week, switch to heavy weights the following. March is all about Muscle building so you will see my technique in the next set of videos.