LEGS//BOOTY workout

I had an awesome workout today! I thought I would share in case any of you want to test it out or change it up.

I warmed up with 15 minutes of HIIT on the stairmill (1 minute level 9, 1 minute level 12 until 15 minutes reached)
*TIP for stairmill–don’t hold onto the side rail! It will up the intensity and engage your core SO MUCH MORE if you don’t hold on. Lower the level if you must, but don’t hold on!! 🙂

Here’s what the lift looked like:

Pre-lift: BodyRush by ForceFactor
Intra-lift: Amino Recovery by Bodybuilding.com

1. Straight leg dead lift 5×5 increasing weight each time
2. Side lunge with bosu ball 3×12 each side

Superset:
3. Single leg RDL with dumbbell
4. Glute press on the assisted pull-up  (this is KILLER!)
(3 sets of 10 each leg for both lifts superset)

Superset:
5. Weighted wide stride lunge to failure (I used a barbell)
6. Back extensions with plate
(3 sets to failure superset)

Superset:
Leg extension (machine)
Plié Squat
(3 sets 12-15, on last set drop weight 50% and go to failure for both lifts)

Superset 2 calf lifts of your choice 3×20

booooty

happy lifting! xoxo
Mac

Advertisements

5 thoughts on “LEGS//BOOTY workout

  1. I see a lot of interesting content on your website. You have to spend a lot of time writing, i know how to save you a lot
    of time, there is a tool that creates unique, google friendly posts in couple of minutes,
    just type in google – k2 unlimited content

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s