Lockdown Home Workout

Leg Day with Glute focus

I have put together a home-workout for you, only very little equipment needed. I would recommend this for Intermediate fitness levels who’s wanting to build up strength, shape and definition in their glutes. The quads and hamstrings will also be working in the routine, so it’s a great overall lower body workout.

Put the effort in, adjust the weight so the reps aren’t too easy, or too difficult that you cant hit the rep ranges.

  • DB- Dumbbell
  • KB- Kettlebell
  • BB- Barbell
  • Band-  Yes we know exactly what they are, thanks lockdown.

(The lists are working sets only, please make sure you warm up correctly before beginning)

 

Exercise 1 –BB Back Squat (control the weight, push through the heels, use full range of movement)

Set 1- 14-16 reps

Set 2- 10-12 reps

Set 3-  rest pause set- 12-14 reps (10sec rest) - take to failure

 

Exercise 2- DB/KB Goblet Squat

Set 1- 16-18 reps

Set 2- 16-18 reps

Set 3- 16-18 reps

 

Exercise 3- BB Sumo Squat (use a slow tempo when lowering into the squat, then push up, squeezing the glutes at the top)

Set 1- 12-14 reps

Set 2- 10-12 reps

Set 3- (dropset)  10-12 reps -  (lower weight) -10-12 reps

 

Exercise 4- Lying Leg Curl (lie on floor use DB between feet, use slow controlled reps)

Set 1- 14-16 reps

Set 2- 14-16 reps

Set 3- 14-16 reps

 

 

Exercise 5- DB/BB Romanian Deadlift (Pull through hamstring and glutes)

 Set 1- 10-12 reps

Set 2- 10-12 reps

Set 3- 10-12 reps  

 

Exercise 6- Weighted Hip Thrust (BB/DB/KB)

Set 1- 12-14 reps

Set 2- 12-14 reps

Set 3- 18-20 reps

 

Exercise 7- Walking Lunges (use DB to add weight if needed)

Set 1- 15 reps each leg

Set 2- 15 reps each leg

Set 3- 15 reps each leg

 

Add 10-15 min cardio after weight training (e.g- skipping, jog, HIIT..)
Followed by 5-10mins cooldown and stretching.

 

ENJOY.

 

TYLER.