Fitness Workout for Women

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SLOW and CONTROLLED reps throughout when using additional weight before being followed with a variety of more dynamic, change of pace, more explosive, bodyweight or partial reps!

Supersets format to involve the entire lower body with a focus on the glute muscles and hamstrings!

The timer will be on for 1 minute of work followed immediately with 30 seconds of a complimentary movement involving a more dynamic format that could include more explosive pace, partial reps or bodyweight only!

For this workout, you will need some dumbbells (or barbell, kettlebell etc) for hip thrusts, Romanian deadlifts, sumo deadlifts and lunges.

This is a slow paced workout when using the weights to ensure lifting with intent and focus as the weights you may select to use might be the higher end.

I also use a chair for hip thrusts however you can also use a comfortable bench or even perform bridges where your back is on the mat!

I also apply a glute band across the top of my knees.

I also have a towel simply to place under my dumbbell during hip thrusts.

The dumbbells I am using for your reference are 2 x 15kg. I also use 1 x 30kg at the beginning of the workout for hip thrusts and sumo squats.

X2
30kg
HIP THRUST (SLOW PACE)
EXPLODE UP!

X2
30kg
SUMO DEADLIFT
SUMO SQUAT JUMPS / PARTIAL REPS

X2
2 x 15kg
RDL
x1 DUMBBELL 1/2 REPS

X4
STAGGERED RDL
REAR STEP LUNGE (same foot forward)

X4
FOOT ELEVATED FWD LEAN LUNGE
BODYWEIGHT REAR STEP!

FINISHER!

BRIDGE BURNOUT!

SINGLE LEG BRIDGE
BRIDGE JUMP (same side)
SAME SIDE BRIDGE!
SWITCH SIDE!
BRIDGE JUMP (same side)
SAME SIDE BRIDGE!
SWITCH SIDE!
BRIDGE JUMP (same side)
SAME SIDE BRIDGE!
SWITCH SIDE!
BRIDGE JUMP (same side)
SAME SIDE BRIDGE!
2 LEGGED BRIDGE!
BURN OUT REPS!

We will be focusing on the slow release, contracting and full contraction during the hip thrusts.

Lowering to a point where you feel the tension in the hamstrings during RDLs. This will mean lowering to the knees slowly whilst keeping dumbbells close to body, shoulder blades back, exaggerate the chest and pushing hips back and up! If you feel comfortable, you can lower below the knees but this is NOT necessary to perform an RDL.

During sumo deadlifts, think about pushing hips back and tilting forward at the hips. Ensure heels pushing into the floor throughout. Squeeze through the glutes and push heels hard into the floor, almost feeling like you are pushing the floor away, to rise.

I loved the superset format; the first exercise being a compound movement, slow and steady. Followed by a short blast!

Glutes definitely engaged, activated and time under tension eccentrically and concentrically!

Day 3 here we go!

Cx

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Useful Links

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5 Minute Warm Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/WWu9E0terf4
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

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Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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