Glutes and Hamstring 45 minute Circuit


Limited time resulted in an adjustment to my original workout plans which included a thorough 45 cardio session + a strength circuit.  Combining the two and crunching them into 45 minutes simply made this a fat torcher.  I was sweating bullets, per usual I suppose…perhaps the drips dropped at a faster rate?  I also reached fatigue at the end of most sets, making it clear that this was in fact a Kick Ass workout.  Here’s the layout:

  • 10 minutes of really intense spinning.  Started off with a minute or two of flat road before kicking it into high gear.
  • 30 squats with 15 lb dumbbells
  • 45 sec wall sit
  • 10 lateral leg raises while on top of a bosu ball, repeat on other side.  20 total
  • 10 hop overs (essentially dancing across the bosu ball), land and perform a lateral leg lift.  20 total
  • 20 hamstring curls using an exercise ball
  • 10 hip lifts using an exercise ball
  • 10 burpees
  • Repeat two more times.

 

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