GET CUSE FIT

Workout Description

This workout is going to target your glutes, hamstrings, and quads. It will build strength, improve balance, and overall performance.

This workout can be done with your own body weight, or with a couple of kettlebells or dumbbells. I use two kettlebells at two different weights. I use the heavier weight for the RDL and Split Squat but then I use the lower weight for the Lateral Lunge w/Pulse. When you extend your arms in front of you with a heavy weight, it can strain your back. Choose a light weight so you get the feel for it and keep your spine braced the entire time. If you choose to do this with your bodyweight I suggest doing this workout once a week for 1 month. After that it would be great to add a light weight into the workout and then do it that way for one month. As you get stronger, increase the weight and repeat the movements. 

For the sections that have A & B: You will do 8 reps on each leg of exercise A, and then immediately go into 8 reps on each leg of exercise B. Do that 3 times

3 sets

1) Tempo Squats- 8 reps. Count 2 seconds on the lower, hold at the bottom for 3, stand up with a 1-second count. 1-minute rest between sets.

3 sets

2) Lateral Hops- 6 reps total. Make sure you pause on the landing to show that you have control, do not just jump back and forth.

3 sets

      3A) Single Leg RDL- 8 reps on each leg

      3B) Bulgarian Split Squat- 8 reps on each leg

3 sets

     4A) Lateral Lunge w/Pulse- 8 reps on each leg

     4B) Single Leg Hip Thruster- 10 reps on each leg