Back, Glutes, Legs & Shoulders

This is a low key progressive workout to really tone up a few different muscle groups. Sometimes women tend to focus on just their legs and abs but to truly make a difference in your look you need to work all your muscle groups. I take different days of the week and focus on different muscle groups. I normally two 2 muscle groups a day. One of the most important to work it your back. Your back muscles are basically apart of every movement you make. Seriously think about it!  Plus you need a strong back to lift more weight and support your legs and glutes while squatting. They go hand in hand my friends! I promise if you strengthen your back you will find so many other exercises seem to get easier and cause less pain and when you 60 you will thank me! And who doesn’t love a little shoulder action. Shoulder are actually my FAVORITE arm muscle to work because I feel like if you have a little should muscle your arms seem toned all over! That’s the shallowness in me coming out. Plus i lift my 30 lb twins  a lot which helps with back and arm work if I lift correctly! And ps sorry the muscle is a little cheesy. I have to start watching my royalty rights!

 

This starts with simple single muscle movements and then moves to compound exercises (Which means it work two major muscle groups) and then adds a cardio element and ends with shoulder push ups and you repeat.

Basic Version:

All the moves for this circuit are shown in the video below

12-16 reps of each based on your fitness abilities and weight size.

Bent over Rows

Warrior Three Leg lifts (Switch legs each round)

Warrior Three Leg lifts with Row (Switch legs each round)

Single leg dead lift with shoulder press

High Burpee with Plank Row to Sky (Side Plank) -Each side counts as one

Shoulder Push up. (from pike position or feet on the wall)

Rest 20-30 seconds and repeat 4-5 Rounds

Advanced Pumped up Version:

If you want a bit more cardio and want to turn this into a real full body workout add in Scissor Jacks  or high knees so the work now looks like this :

12-15 reps of each strength move and 30 seconds for each cardio Move

Bent over Rows

Warrior Three Leg lifts (Switch legs each round)

Scissor Jacks

Warrior Three Leg lifts with Row (Switch legs each round)

Single leg dead lift with shoulder press

High Burpee with Plank Row to Sky (Side Plank) -Each side counts as one

Shoulder Push up. (from pike position or feet on the wall)

T High Knee’s

Rest 30 seconds and repeat 4-5 Rounds

 

SCISSOR JACKS

IMG_2408 IMG_2410

T- HIGH KNEES

IMG_1704 IMG_1703

SHOULDER PUSH UP from Pike Position

IMG_1713 IMG_1712

 

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