MTRW Of The Day | Glutes Up

Hi guys,

I am so glad I had a chance to workout today before starting my workday. It’s been busy and I need to get my booty a makeover but nothing will change without the hard work 🙂

So here is my this weeks #2 lower body workout:

  • Warm up cardio | duration – 3 songs | gliding from side to side | if you do not not have the glider you can just hop form side to side maintaining low squat position
  • Glute activation and endurance | 2 sets x 40 reps | resistance bands
  • Leg Work for Strength w/ Olympic bar | 3 rounds | 20 reps each
    • Front Squat | I started with 50 lb, 60lb , 70lb
  • Abs | 2 rounds x 20 reps

Enjoy.

Svetlana

Esse Libere Fitness – Free To Be Fit

MTRW Of The Day | Glutes Are Up

Hi guys,

I have been trying to access the damage from the show and now be discourage with the weight I gained from eating…oh well all that Russian candy that my mom got. This week is shaping up better, cut out all the sugar, I usually do not eat any unless right after the competition so back on track with that one. But need to make it a point to cook a variety of food again when I get bored that is when I overeat. So today my mom is treating me to a “Borsch” – yammy. Cannot wait.

The goal for this month is to get 3 lower and 2 upper body workouts a week with 20 reps and 3 sets this week, then 4 sets starting next week, and 5 for the last two weeks when performing weightlifting exercise (e.g., squats, deadlift, shoulder press, rows, and etc.)

So here is the lower body workout in the spirit of getting my booty of my hamstrings 🙂 and up up up:

  • Warm up cardio | duration – 3 songs | gliding from side to side | if you do not not have the glider you can just hop form side to side maintaining low squat position
  • Glute activation| set up Gymboss time for 2 rounds | 1 min each | 1 min break
    • Ab wheel bridges
    • Duck walk | 2 resistance l0op | one around the ankles and one above the knees
    • Pilates reformer unilateral leg press | no breaks just switch legs
  • Leg Work for Strength w/ Olympic bar | 3 rounds | 20 reps each | increase weight by 15 % every round until you get to 90% of your max rep range | start at about 60%
    • Back Squat
    • Deadlift
  • Leg work for endurance | 3 sets of 20 reps
    • Back extension | GHD or Pilates barrel
    • Standing calf raises
  • Abs | GHD or Pilates barrel
    • GHD situp

Enjoy.

Svetlana

Esse Libere Fitness – Free To Be Fit