Workout Schedule – December

Week 1 – Day 3 – Legs

Superset 1

Barbell Hip Thrusts - 4 sets of 10 reps

Start by placing a barbell on your hips and placing your shoulder blades/upper back on a bench. Pushing through your heels, lift your booty up pressing the barbell up, then return to the ground. Squeeze glutes at the top each time.

Elevated Step Back Lunge – 4 sets of 12 reps per leg

Use the smith machine or a barbell and a low step or stack of plates. Start by standing on the low stack, then step off with one leg going back into a lunge, then return to starting position.

Superset 2

Smith Machine Good Mornings – 4 sets of 12 reps

Using a smith machine start in a standing position. Bend at the hips while keeping your back straight. Bend hips to 90 degrees, pushing back through heels with your knees slightly bent, then return to standing. Can be done feet together or feet shoulder width.

Barbell Deadlifts – 4 sets of 10 reps

Use a barbell holding it in front of you standing. Bend at the hips and push your glutes back, keeping your legs slightly bent and the bar right by your shins. Lower the bar all the way down towards your toes then return to standing.

Superset 3

Prowler Squat Hops – 3-4 sets up and down the turf

Push prowler down and back while doing squat jumps.

Deadlift to Slide Lunge – 3-4 sets of 10 reps per leg

Grab a slider or something that slides on the turf and a dumbbell. Hold the dumbbell in the same hand as the foot that is on the slider. Reach down to your toe into a deadlift then stand back up and slide back the foot that is on the slider, bending the other leg that is on the ground. Repeat for the desired number of reps.

Split Squat Hops – 3-4 sets of 12 reps per leg

Start with your back leg on a bench or box and the other leg on the ground. Do lunge hops.


15-20 Minutes on the Stairmaster