Holy Glutes!

It’s back to school tiiiiiime! So I started my fifth and final year of college a few weeks ago and am getting adjusted to my new class AND workout schedules. If yallz didn’t notice, I updated my workout page to reflect the changes in my summer and, now that school has started back up again, my current workout schedule. If you missed it, I’m now just working out two days per week about 45 min to an hour each session. On Tuesdays I hit legs and finish with a quick tabata routine, and on Thursdays I do upper body and full body HIIT.

So with a new workout routine comes new workouts! Yayayayaya! I developed two new workouts that I really have been loving. The leg workout that I did yesterday was beastly, and structured in a format that I’ve never done before which makes it way more fun. I must warn you though…your lower half will probably be screaming at you the next day. My glutes are not too happy with me today. The fact that I had to climb an absurd amount of stairs today to get to my classes poured just a little more salt in the wound. So you may want to avoid stairs/any sort of lower body movement following this workout…unless you like putting yourself through that kind of pain. I don’t know, some people like that torture. Whatever floats your boat. Anywhos without further ado….

Tighten That Tush Lower Body Workout

Tabata Finisher

See what I did there with the school theme ūüėÄ
Thought you all would appreciate that.

Now back to the workout…
You can complete this with just your body weight or with extra weights (kettlebells, dumbells, or a barbell). I added weights, so my breakdown looked like this:

1. 30# Single Leg Bulgarian Squats 15×4 Each Side
2. Superset:
40# Single Leg Deadlifts (R) x15
40# Single Leg Deadlifts (L) x15
20# Squat Jumps x15
(x3)
3. Superset:
30# Hamstring Extension on Belly x15
40# Reverse Lunge to Kick x15 Each Leg
(x3)
4. Bodyweight Elevated Pistol Squats 15×4 (Cause these things are HARD)
* To elevate myself, I use a bench that I have in my room. You can use a sturdy chair or a similar surface.

End with a quick 4 minute tabata, give yourself a gold star and call it a day.

Lower Body Burn Circuit Workout

Oh boy, will your legs be SORE after this workout. Inspired by Peanut Butter Fingers’¬†Lower Body and Jump Rope Circuit Workout, this weighted workout gets your heart racing and burns those thighs, hammies, and the booty. ¬†This circuit was part of my workout on Tuesday, which I wrote about in full¬†here¬†. It’s now Friday and my thighs are still feelin’ it, so I’d chalk this one up as a success! Give it a try and remember you don’t need to use the exact weights that I use. Use weights that challenge you!

Lower Body Burn Warmup CircuitLower Body Burn Circuit Workout

Tuesday, January 8th Leg Workout

Tuesday’s workout was a newish format for me. I usually do leg videos with some lower body circuit training; but today I decided to focus more on circuit training with heavier weights because I have been looking for a killer leg workout that would make my legs sore the next day. ¬†I started with a five minute warm up video courtesy of the great Cassey Ho of Blogilates. ¬†I then used the same lower body and jump rope circuit workout that Peanut Butter Fingers created; but added my own twist to it. And finally, ended with a short cardio cool down. ¬†Here is the complete workout:

Pop Cardio: Fat Melting Routine

Warmup Circuit:
25 squats (with 30 lb dumbbell)
50 stationary lunges (with 10 lb dumbbell in each hand)
100 butt pulses (with 30 lb dumbbell)
20 dead lifts (with 10 lb dumbbells in each hand)
25 reverse lunges with rear lift (each leg, 10 lb dumbbells in each hand)

Workout Circuit:
15 squats (with 55 lb dumbbell)
Jump rope for one minute
30 stationary lunges (with 15 lb dumbbells in each hand)
Jump rope for one minute
75 butt pulses (with 50 lb dumbbell)
Jump rope for one minute
15 deadlifts (with 15 lb dumbbells in each hand)
Jump rope for one minute
25 reverse lunges with rear lift (each leg, 15 lb dumbbells in each hand)
Jump rope for one minute

Repeat the workout circuit x2. I did an extra set of squats (increased the reps to 20) at the end of the second circuit just to get some more leg work in.  On the second circuit, instead of jump roping for one minute I did jumping jacks.

Cool down with a few minutes of Pop Cardio: Fat Melting Routine until you reach an hour.