Uhh, did she just say workout fun??? Yup. I’m pumped about my workout right now. I like lifting heavy. It’s empowering, and it flushes out frustration.
I’m not referring to frustration from last night’s debate (I’m not touching that with a 10-foot pole). But I did squeeze in a little gym time on my lunch break yesterday. My computer was running sooooooo slowly; it was driving me bonkers! It felt good to shake it off.
Since I was on my break, I didn’t have time for cardio, except for a 10-minute warm up on the treadmill, but I thought the workout itself was pretty good. It’ll be better next week when I have a bit more time.
Legs & Booty
- SUPER SET: light barbell good mornings and heavier barbell squats (3×12)
- barbell walking lunges (3×12 per leg)
- weighted bridge (3×15 – I threw my feet on a low step and put a light barbell on my hips.)
- donkey kicks (3×12 per leg – I used a dumbbell for extra resistance, but that’s optional.)
- **hip and knee exercises (This is good prehab or rehab for lifters, runners, or just all-around active folks.)
- If you want to add in some cardio, I’d walk on a treadmill with an incline. Get your heart rate up!
- stretching and foam roll
** These exercises are based on my 2 rounds of PT for runner’s knee and my 1 hip PT. I didn’t have time to go through all of my favorite exercises yesterday, but I completed reverse step-downs and calf raises on a small step. The reverse step-downs are very hard for me since my hips want to push out and my knees always want to buckle inward. I bet it happens to everyone, but you can see how it would help someone with weak knees/hips.
I wanted to think of a more creative title for this workout, but let’s just call it what it is, a legs and booty workout. That’s something I think we all can appreciate even if we’re not trying to focus on prehab/rehab. (Side Note: My knee exercises have toned my legs like no other!)
This particular workout is very adaptable to many fitness levels. If you’re like me, your hamstrings get sore more easily than other muscles, so if you’re a newbie, take it easy! You can always add/decrease weight or reps.
- Do you prefer lifting or cardio?
- Are you doing any prehab/rehab?