Just finished an intense workout that you can try at the gym. Focus on legs with the added torture of hill sprints between each superset!! You will sweat and curse me but you will shred quickly training like this!! Are you ready for results?! 10 x Lateral Step ups (on a very high step) -7kg weights 10 ea leg x Kneel on 1 knee holding onto 7kg dumbbells and press into heel as you stand up and bring your knee up in front. Kneel back down. (no idea what this is called!!) Repeat 3 times One minute uphill sprint 10 x One leg weighted (10 kg db) deadlift on Bosu 10 x Split lunge with front leg on bosu and back leg on step - 10kg dbs) Repeat 3 times One minute uphill sprint 10 box jumps 10 each leg x forward step ups (no weights one leg at a time at a high speed) Repeat twice 140 kg Leg press 10 kg db walking lunges 10 ea leg 20 hanging leg lifts Repeat 3 times One minute hill sprint 10 ea leg x Glute machine kick backs 30 seconds of holding low squat Repeat 3 times One minute uphill sprint 100 x weighted hip thrusts on fitball with 20 kg plate (take a few sec rest each 20) One minute plank 30 sec each side plank Reverse sit ups Scissor sit ups Stretch!! (I go hard and only rest 1 minutes between sets so this workout took just over an hour but if you are starting out just try 3 of these circuits and rest a few minutes especially after sprint). If you need help reaching your goals I am available for PT sessions (Sydney based) Email info@fitgirlsecrets
Posted on: Mon, 15 Jul 2013 10:57:09 +0000
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