Impersonal Trainers

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Archive for Sample Workouts – Legs/Glutes

2/4/10 Workout – Legs

Alternate between Workouts A and B with 40 pound dumbbells where dumbells were used.

Workout A:
Squats – 2×15
Bulgarian Split Squats – 2×15
Step Ups – Right – 2×15
Step Ups – Left – 2×15
Rot. Dumbbell Straight Leg Deadlift – 2×15
Standing Leg Kickbacks on Bowflex – 2×15

Workout B:
Leg Extensions – 2×12
Leg Press (lighter weights/higher reps) – 2×20
Leg Press (heavier weights/lower reps) – 2×15
Calf Raises (on Bowflex) – 2×20
(Weighted) Hip Raises – 2×25
Standing Hip Exten on Bowflex – 2×15

1/30/10 Workout – Spinning Class (Ugh!)

1/24/10 Workout – Legs

Alternating between Workouts A and B

Workout A:
1. Sumo Squats
2. Step Ups
3. Rot. Dumbbell Straight Leg Deadlift
4. Standing Leg Kickbacks on Bowflex
5. Standing Hip Exten on Bowflex
6. Seated Dumbbell Calf Raises

Workout B:
1. Leg Curls
2. One Leg Extensions
3. Calf Raises (on Bowflex)
4. Standing Leg Kickbacks on Bowflex
5. Standing Hip Exten on Bowflex
6. Seated Dumbbell Calf Raises

1/17/10 Workout – Legs

Legs

Workout A:
1. Sumo Squat
2. Rotational Straight Leg Deadlift
3. Bulgarian Split Squat
4. Backward Lunges
5. Hip Raise and Leg Curl on Exercise Ball
6. One Leg Extensions Right
7. One Leg Extensions Left
8. One Leg Curl Right
9. One Leg Curl Left
10. Weighted Hip Raise
11. Standing Hip Extensions
12. Standing Leg Kickbacks
13. Seated Dumbbell Calf Raises

Workout B:
1. Sumo Squat
2. Rotational Straight Leg Deadlift
3. Bulgarian Split Squat
4. Step Ups Right
5. Step Ups Left
6. One Leg Extensions Right
7. One Leg Extensions Left
8. One Leg Curl Right
9. One Leg Curl Left
10. Weighted Hip Raise
11. Standing Hip Extensions
12. Standing Leg Kickbacks
13. Weighted Calf Raises

1/10/10 Workout – Legs/Glutes

1. Backward Lunges (20 pound dumbbells) – 12×2
2. One Leg Extensions (Bowflex) – 12×2 (each leg)
3. One Leg Exercise Ball Hip Raise – 12×2 (each leg)
4. One Leg Press (Bowflex) – 12×2 (each leg)
5. Bulgarian Split Squats – 12×2 (each leg)
6. Step Ups – 20×2 (each leg)
7. Sumo Squat (30 pound dumbbell) – 15×2
8. Leg Press (Bowflex) – 15×2
9. Leg Curls (Bowflex) – 12×2
10. Rotational Straight Leg Deadlift – 12×2 (each leg)
11. Calf Raise – 60×2

1/3/10 Workout – Legs/Glutes

Alternated between Workout A and Workout B

Workout A

1 – Sumo Squat – 12×2
2 – Bulgarian Squat – 12×2 (each leg)
3 – Backward Lunges – 12×2
4 – Squats – 12×2
5 – Step Ups – 20×2 (each leg)
6 – Hip Raise and Leg Curl on Exercise Ball – 20×2

Workout B

1 – Leg Extensions – 12×2
2 – Leg Curls – 12×2
3 – Leg Press – 15×2
4 – One Leg Press – 12×2 (each leg)
5 – Standing Leg Kickbacks – 15×2
6 – Standing Hip Extensions – 12×2