This workout is intended to obliterate your hamstrings so you can have the nice swoop. Try it and let me know what you think. ENJOY!
If you want to build nice, shapely lean muscle make sure you read read the benefits of women building lean muscle.
u want to burn fat then make sure you perform this workout and read these fat loss tips for women. I know everyone wants to build nice plump glutes but it won’t look matched up without nice developed hamstrings.
Make sure you heed these tips before starting this workout or any workout program.
Warm up and cool down
It’s extremely important to get your body and mind ready to exercise by warming it up before the workout. Make sure you also cool down afterwards to return your body back to its normal temperature.
Great options for warm ups are stretching, self myofascial release (SMR), general warm up or specific warm ups for the body part you are about to work.
Do not jump directly into this workout as you may experience a pulled hamstring which is not fun.
Be sure to keep your body temperature regulated and feed your muscles by sipping water throughout your workout. Water keeps your body hydrated because of the water lost through sweat.
It will also help you last longer throughout the workout.
If you are serious about seeing changes in your hamstrings ladies you must be willing to increase the weight a bit. Since this workout is high reps I recommend 60% to 65% of your 1 rep max.
What Are Supersets
This workout incorporates a few supersets and 1 giant set. Supersets are when you alternate two different exercises with no rest in between. supersets can help build muscle and endurance, burn fat, and cut your workout time in half.
It is said that supersets burn more calories during and after your workout versus traditional resistance training. There are two different ways you can superset:
Version #1: Perform two exercises that target opposing muscles groups. The main reason to adding these to your workout is that your muscles will recover faster in between sets.
Version #2: Both work the same muscle group. These supersets are the ones that will target one zone and get it burning by adding volume and intensity.
When you try this workout make sure to tag me on Instagram @FemmeFitaleFitClub with the amount of calories burned and your gym selfie. Use hashtag #KillHammies
Kill Those Hammies Workout
Barbell, dumbbells, step bench, Swiss Ball
Download and PIN
- You will need the following equipment: Swiss Ball, Dumbbells, Step Bench, Barbell and Weight Plate
- This workout incorporates supersets so minimal rest while performing the two exercises back to back but rest after each set 30 seconds
- Check your form
Before starting any new exercise plan consult with your physician. Know your limits and participate at your own risk.
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