Workout Of The Week May 14th, 2012

This weeks WOW is all about legs, especially glutes.


Once again you will need access to a treadmill or access to a hill that is about two blocks long.

Warm up by jogging outside or on the treadmill.

Perform the following all on one leg, back to back, before switching sides, using a high bench:

 Step up and down - 10X 

Turn sideways to bench, squat and then up lifting your knee - 10X

 Glute Dips

Stand on top of the bench with one foot on the bench and the other hanging over the edge, lower yourself so that your toe just barely touches the floor and then pull yourself back up without placing the foot all the way on the bench top (so just tap the top or, better yet, don't tap at all).  Make sure you stand all the way up to straight leg after every repetition. I call this exercise glute dips. - 10X
Repeat all the above on the other leg.

Run 3 hill repeats.  If you are using a treadmill run on 10-13% incline for 2 minutes and then level off for 1-2 minutes and repeat two more times.





Repeat all of the above a total of four rounds.

To finish sit on the bench (wall, whatever) and perform knee in/kick out for abs.  3X20

This time of year the weather is awesome most places around the country.  You could easily do this entire workout outside.  All you need is a wall or a park or picnic bench.  People who get outside regularly have less stress and feels more content.  Can't really do that in the dead of winter so take advantage of the weather now.