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
happy lifting! xoxo
Mac
take.your.heart 
Hi, on the stairmill what program do you do? fat burner, hills, manul..
hi! I usually just hit “quick start” so I can set my own intervals. And then I just up the level to 12 or so, back down to 9, up to 12 etc. 🙂
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