Workout Wednesday #4

I’ve got a leg + glute workout for you that is definitely going to keep your heart rate elevated! All you need is a bench (or box) and dumbbells. This workout combines weighted exercises with body-weight exercise to make you sweaty while having fun!

Warm up: brisk walk/jog for 5-10 minutes on the treadmill

Set #1: Step-ups

Equipment needed: bench/box and dumbbells

  • 8 sets of 5 reps (each leg) total
  • Alternate between sets of weighted step-ups and quick bodyweight step-ups. You can use two dumbbells or hold one against your chest, whatever you prefer! Make sure to use enough weight so that you can feel your hamstrings working.

Set #2: squats

Equipment needed: dumbbells

  • 8 sets of 10 reps total
  • Alternate between weighted squats and jump squats. I did front squats with 1 dumbbell because I don’t like resting them on my shoulders.

Set #3: split squats and wall sits

Equipment needed: bench/box, dumbbells, and a wall

  • 4 sets of 10 reps of split squats (bodyweight or weighted with dumbbells if you are comfortable with this exercise)
  • alternate split squat sets with 30 second wall sits

Set #4: single leg deadlifts

Equipment needed: dumbbells

  • 4 sets of 10 reps total
  • You can use two dumbbells or hold one with both hands, whichever you prefer!

Set #5: bodyweight circuit

Equipment (optional): mat and dumbbells

  • 4 sets of 10 reps (per leg) of each exercise
    • fire hydrants (squeeze your core to stabilize your back)
    • donkey kicks (squeeze your core!!)
    • kneeling squats (keep your chest lifted, especially if you’re using dumbbells)

cool-down: 5-10 minutes walk on treadmill and 10 minutes of stretching

I hope you enjoy! If you have any questions or requests for future posts, email me at healthbyhay@gmail.com

“Love your body and teach your mind to respect it.” – unknown

With love,

Hailey

 


3 thoughts on “Workout Wednesday #4

  1. Hailey- I love your account! From your recipes to your workouts, to your general insight on all things wellness- you nail it consistently! Definitely going to try this one. Thanks!! Do you remember how long it took you? I want to squeeze it in Friday AM before I head to work, so I am just curious if you remember how long this one took you to get through!

    Liked by 1 person

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