AMRAP = AS MANY ROUNDS AS POSSIBLE! Details provided below. Today, we are focusing on all the muscles in our glutes – gluteus maximus, gluteus medius, and gluteus minimus, plus our hamstrings. Of course, our quads and thighs are getting a workout as well, but the focus is on those glutes & hamstrings.
This workout will truly challenge our muscle strength – but also our endurance. Remember to breathe, and remember to control your tempo. Continuing the exercises for 5 minutes straight is no easy task!
For this home lower body workout, I will be using the following equipment:
2 X 25 LBS [11.5 KG]
1 X HEAVY BOOTY BAND
WORKOUT EQUIPMENT: https://liketk.it/3ApuZ
We will perform this glutes and hamstrings workout in the following format:
– 5 minutes to complete each AMRAP round
– 4 exercises per AMRAP round
– complete 8 reps of each exercise
– immediately move onto next exercise with no rest (but, of course, please listen to your body and take a break if you need to!)
– after you complete 8 reps of each exercise, immediately restart the circuit of 4 exercises
– complete as many rounds of 4 exercises as possible until the 5 minute timer runs out
– rest for 1 minute
– repeat each AMRAP round twice! I would recommend slowing down your tempo for round 2 for extra burn!
– we will finish the workout with a 5 minute circuit during which we will complete each exercise for 12 reps!
Make sure your pelvis remains in neutral position for the workout (do not stick your butt out!). For squats, please make sure your knees do not cave inwards. For Romanian deadlifts (RDLs), please focus on keeping your back straight and your core engaged. For all exercises, keep your core nice and tight throughout.
Please make sure you warm up first! I recommend this video for a quick BRAND NEW 5 minute warmup:
Thank you for joining & hope you enjoyed this workout!
Please let me know if you have any questions in the comments below.
V
40 Min AMRAP GLUTES & HAMSTRINGS Workout with Dumbbells & Booty Band | STRONG SUMMER 2 Workout Details:
00:00 Intro
02:18 AMRAP CIRCUIT 1:
SUMO SQUAT
ROMANIAN DEADLIFT (RDL)
REVERSE LUNGE – RIGHT
REVERSE LUNGE – LEFT
REPEAT AMRAP CIRCUIT 1
14:17 AMRAP CIRCUIT 2
BRIDGE
BRIDGE – RIGHT
BRIDGE – LEFT
SUMO SQUAT PULSE
REPEAT AMRAP CIRCUIT 2
26:17 AMRAP CIRCUIT 3:
RDL – RIGHT
RDL – LEFT
CURTSY LUNGE – RIGHT
CURTSY LUNGE – LEFT
REPEAT AMRAP CIRCUIT 3
37:22 BURNOUT ROUND
12 REPS EACH:
SUITCASE RDL
FRONT HOLD SUMO SQUAT
ALT REVERSE LUNGE (12 PER SIDE)
CURTSY LUNGE PULSE – RIGHT
CURTSY LUNGE PULSE – LEFT
FROG PUMP
42:33 COOLDOWN
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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.