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Description

Workout for tonic gluteus and quad


Exercises

Set 1: 1 round
Barbell Squats
Weights: Heavy
Barbell Squats
10 reps
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
12 reps
Left Side Plank
Left Side Plank
1 minute
Right Side Plank
Right Side Plank
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Barbell Squats
Weights: Heavy
Barbell Squats
10 reps
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
12 reps
Left Side Plank
Left Side Plank
1 minute
Right Side Plank
Right Side Plank
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Walking Lunges
Walking Lunges
12 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
15 reps
Prisoner Squats
Prisoner Squats
Reps until failure
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
Reps until failure
Rest
Rest
1 minute

Set 4: 1 round
Walking Lunges
Walking Lunges
12 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
15 reps
Prisoner Squats
Prisoner Squats
Reps until failure
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
Reps until failure
Rest
Rest
1 minute

Workout Discussion

14 Sep
never stop doing your workout!
14 Sep
thx. and thx for help me to improve my best myself
14 Sep
good job!
12 Sep
so... i've tried it. I've used dumbells and a 4-kg-kettlebell. hope it's good enough...
10 Sep
ok... I'm waiting for this wo. meanwhile I'll try this following your advice.
10 Sep
You can do this workout..you should work on time (50" fo exercice) and not on reps. you can do squats and deadlifts but swings are difficult with dumbells! i will post a dumbell/ body weight workout soon as possible! follow me! ;)
08 Sep
... and if i would try to do this but i have only a pair of dumbell (3kg )? i suppose i wouldn't...

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