Weighted Glute Kickbacks
Ok, ladies...I promised you this exercise a few weeks back so here it is.
I have done these glute kickbacks for a couple of years on and off, but since I've started training with the lovely Crystal...
over at AZPro Physiques,
I do them 6 days a week and they have become a STAPLE in my routine for building a rounder, tighter booty.
A. Start on your hands and knees, facing away from the prone hamstring curl machine, one foot on the ground while pressing the foot upward, lifting the pad upward. Rest a moment at the top to really feel the contraction in your glute.
B. Return slowly down just shy of letting your knee touch the ground and repeat 10-15 reps before switching legs. (Do 3-4 sets total on each leg.)
*Set your treadmill to a good jogging pace that you could hold for a long time. Here are the interval times;
beginner- 30 second run, 30 second rest. At each rest, increase the speed by 1.
repeat 10 times.
intermediate- 45 second run, 30 second rest. At each rest, increase the speed by 1.
repeat 10 times.
advanced- 45 second run, 20 second rest. At each rest, increase the speed and incline by 1.
repeat 10 times.
*You can repeat the whole workout up to 3x.
Bicep Tri--set
*3 sets of the tri-set, resting 1 minute after exercise 3
- cross-body dumbbell curls, 24 reps alternating each arm
- single-arm preacher curls, 12 reps each arm
- reverse grip barbell bicep curls
Back Workout of the Day
*3 sets of circuit, no rest between exercises, 1 minute rest after each set of exercises
- one-arm bent over rows, 12 reps each arm
- dumbbell pullovers, 12 reps
- seated cable rows, 12 reps
- wide grip lat pulldowns, 12 reps
- bent over reverse flies, 12 reps
No comments:
Post a Comment