I walked into the gym to workout with Heather Thursday that blew my mind. She immediately had me work on what I consider the WEAKEST part of my body. But you never know how strong you really are until pushed. She actually went up on weight the entire workout and I hung in there. Barely – but I made it to the end. I also learned new things…including the hack squat machine. Felt weird but definitely hit the legs and glute muscles from different angles because it is 2 days later and I am still walking with a slow pace. The price we pay for good health. Enjoy the workout and please leave a comment on how you feel after doing it.
Equipment Needed:
- Prone hamstring machine
- Leg extension machine
- Smith machine
- Hack machine
Print off workout here:
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Exercise
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Reps
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Weight
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Hamstring curls – prone position
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20
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50 lbs
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Hamstring curls burnout
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30
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25 lbs
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Leg extensions
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20
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70 lbs
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Leg extensions burnout
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30
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35 lbs
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Push ups, hold at bottom last rep
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20
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NA
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REPEAT
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Smith machine – squats
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15
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90 lbs
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Smith machine – lunges left
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12
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90 lbs
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Smith machine – lunges right
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12
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90 lbs
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Smith machine – sumo squat
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15
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90 lbs
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Smith machine – calf raises
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30
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90 lbs
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Hack squat machine
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20
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50 lbs
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REPEAT
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DONE in 30 minutes
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||
Disclaimer: This workout was created by a certified trainer based for my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program
So let’s GO! Please leave a comment if you decide to perform this workout and please rate this workout. My trainer wants to know. 🙂
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