Workout
Glute/Core Burner (New Workout!)
Here is a great glute focused and core workout. You will be completing 3 TOTAL SETS of all of the exercises. You will start with 15 reps. The second set you will complete 10 reps and the last set you will complete 8 reps. Adjust your weights accordingly (less reps, try increasing your weight!) Take a 2 minute rest in between each FULL set. For example you will complete the first 4 leg exercises, 15 reps of each back to back and then take a 2 minute rest. Next, move on to completing 10 reps of each exercise back to back.
PART 1: BURN THE GLUTES
|
Exercise
|
Repetitions
|
Weight
|
|
Bulgarian split squat
|
15
|
10-20lb DB each hand
|
|
Single leg elevated glute bridge
|
15 (each side)
|
Body weight
|
|
Jump lunges
|
15 (each side)
|
Body weight
|
|
Barbell or KB front squat
|
15
|
25-65lbs (or more) depending on fitness level
|
|
Bulgarian split squat
|
10
|
10-20lb DB each hand
|
|
Single leg elevated glute bridge
|
10 (each side)
|
Body weight
|
|
Jump lunges
|
10 (each side)
|
Body weight
|
|
Barbell or KB front squat
|
10
|
25-65lbs (or more) depending on fitness level
|
|
Bulgarian split squat
|
8
|
10-20lb DB each hand
|
|
Single leg elevated glute bridge
|
8(each side)
|
Body weight
|
|
Jump lunges
|
8 (each side)
|
Body weight
|
|
Barbell or KB front squat
|
8
|
25-65lbs (or more) depending on fitness level
|
***TABATA on the Treadmill
Set the treadmill at:
- 10 incline, between 6.0-7.0 speed
- 20 seconds ON and 10 seconds OFF for 8 rounds (4 minutes total)
PART 2: TEAR UP THE CORE
|
Exercise
|
Repetitions
|
Weight
|
|
Straight leg sit ups
|
15
|
Body weight
|
|
15 (each direction)
|
Body weight
|
|
|
Stability ball (Get in a high plank) and alternate bringing knees to chest
|
15 (each side)
|
Body weight
|
|
Alternating V-Ups (one leg at a time, sit up and reach for your toe)
|
15 (each side)
|
Body weight
|
|
Straight leg sit ups
|
10
|
Body weight
|
|
Valslide body saw
|
10 (each direction)
|
Body weight
|
|
Stability ball (Get in a high plank) and alternate bringing knees to chest
|
10 (each side)
|
Body weight
|
|
Alternating V-Ups (one leg at a time, sit up and reach for your toe)
|
10 (each side)
|
Body weight
|
|
Straight leg sit ups
|
8
|
Body weight
|
|
Valslide body saw
|
8 (each direction)
|
Body weight
|
|
Stability ball (Get in a high plank) and alternate bringing knees to chest
|
8 (each side)
|
Body weight
|
|
Alternating V-Ups (one leg at a time, sit up and reach for your toe)
|
8 (each side)
|
Body weight
|
ON THE TREADMILL:
Run 1 mile as fast as possible at incline at least 1.0
Looking for more CORE? Check out some of my favorite core exercises!
——
What else have I been to? some of you may be wondering. Well, I am 16 days out from my 2nd show of the season. This show will be in Boston. It is the FAP Boston show I am sticking to my plan, following the diet and seem to be just sliding right into this show. I feel good, listening to my body and taking it day by day! I can’t wait for after my show to enjoy a larger variety of foods and to taste the flavors of fall! Chili and stew season is almost here! After the Atlantic City show, I recapped on my blog about my thoughts, and like I have mentioned time and time again this diet is not a long term, sustainable way of eating. It is short term and it is for a goal. I can stick to it and stay focused because it is something that comes along with being a competitor. The extremes of this sport can reach a very unhealthy place which is why I try to block out all of the bull. I stick to my plan and that’s all I know. I also know that you need to have a healthy relationship with food and exercise to succeed here. The tricky part of these shows is the aftermath or what we call ‘Post show depression’ You work so hard for the body that gets on that stage-but the thing is-this is NOT the way the body will necessarily look year round. We go through a very rigorous diet those last 5-7 days; one that is not meant to be done in the long term. You need to realize going in that yes-this diet is strict, but no-this is not the way that you will eat or look 365 days a year. You are training for an event. After the event, you will go back to your more balanced, healthy eating habits! Its as simple as that.
On that note. I am PSYCHED for the show, but also PSYCHED to chill out afterwards and work toward NEW GOALS!
I have been eating lots and lots of Brussels sprouts! I took them out of my diet for a while because they were bothering my stomach, but I have slowly re-introduced them and I have been eating about 3 bags a week! I do not have an oven in my apartment (I know, the horror) So what I have been doing is slicing them up and cooking them in a skillet with some non stick cooking spray and balsamic vinegar. Wow. They are DELICIOUS.
I also have been enjoying all sorts of squash lately as a form of starch. Butternut and spaghetti are two of my favorites! Below I enjoyed some butternut squash with broccoli and fresh salsa verde (from Trader Joes) along with some competition friendly turkey meatballs!
Oh and lots of food prepping! I am cooking up some chicken, butternut squash, asparagus and tilapia in the picture below.
STAY FOCUSED, STAY HUNGRY!!
Question: What foods have you been enjoying lately as the seasons have been turning?
I am just loving your blog and learning so much!! Thank you! I am finally focusing on strength over cardio. Hard for me as I’ve been a “runner” for so long, but I’m excited to see how my body reacts. Thank you for your great workouts & educational posts!! I plan to try this one on my next legs” day. Good luck in your last days before your competition!
Great looking workout! I love bulgarian split squats!