Gym Time Legs & Glutes

Gym Time Legs & Glutes

Combine 2-3 circuits for a more complete, body part specific workout AND/OR incorporate circuits from different "buckets" to create your own Gym Time Stoked Stack.

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Gym Time Legs & Glutes
  • Legs & Glutes + Core & Abs (touch of upper body) (A)

    Focus: Lower Body & Core
    Equipment: one (heavy) dumbbell

    *Perform moves 1&2 on R side, then 1&2 on L side*
    1. Suitcase Carry Walking Lunge - 12 reps
    2. Staggered Stance Deadlift - 12 reps
    3. Reverse Walk Back Plank Tap/ Push-Up Combo - 6-8 reps

    Perform entire circuit 3 times

  • Legs & Glutes + Core & Abs (B)

    Focus: Legs & Glutes + Core & Abs (B)
    Equipment: one set of heavy dumbbells

    1. Deadlifts - 12-15 reps
    2. Bridges/Marching Bridges - 5 full bridges, 10 reps ES alternating marching
    3. Tabletop Resistance Core - 15 second hold
    4. Hip Tips/ Hip Tip Crunches/Reach Pulse - 10 reps/10reps/10 reps

    ...

  • Legs & Glutes + Cardio & Core (C)

    Focus: Legs & Glutes + Cardio & Core
    Equipment: one heavy dumbbell & a bench

    1. Bench Goblet Squats - 12 reps
    2. Bench Broad Jump Squat Combo - 8-10 reps
    3. Bridge to Crunch Combo - 12 reps
    4. Basic Crunches - 10-12 reps

    Perform entire circuit 3 times

  • Legs & Glutes *optional touch of upper body* + Cardio (D)

    Focus: Legs & Glutes (sneaky inner thigh action) + cardio power
    Equipment: one set of medium/heavy dumbbells

    1. Reach (hinge) Walking Lunges with (optional) Biceps Curls - 12 reps ES alternating
    2. Lunge/Switch Lunge Plyo - 6-8 reps R leg lead then 6-8 reps L leg lead
    3. Butt Kicks - 20-30 sec...