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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! πŸ’ͺ
14 Sep
thx. 😊 and thx for help me to improve my best myself 😌😌
14 Sep
good job! πŸ‘
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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