40 minute shoulders, legs, and glutes workout with Liz Carney, RN

Monday 40 minute workout, targeting legs, glutes and shoulders: 

Warm-up

3 sets of 20 walking lunges

super-set #1: shoulders with step-ups: 

shoulders:  

3 sets, no rest between sets

shoulder presses-15 lbs, 15 reps

lateral raises- 12 lbs, 15 reps

reverse fly's- 12 lbs, 15 reps

step ups with lateral leg raise: 

stand to the right of bench, with left foot on bench; lean body slightly forward.  As you step up, keep your heel on the bench and lift your right leg out to the side as high as you can.  Angle right foot slightly downward to focus on "saddlebag" area.  You will feel the difference in the focus areas depending on foot angle.  

super-set #2:

single leg lunges (hamstring focus) with rope cable rows elbows wide to work posterior delts

single leg lunges: 

3 sets of 15 each leg: one leg on bench behind you, one leg in front (split stance); lean upper body slightly forward and tap the floor with your fingers and push through the heel of the front foot; this will keep focus on the back of the leg and the glutes.

cable rows: 

3 sets of 15

Finishing exercise:

unilateral (single leg) Quadriceps extension, 3 sets of 12-15 each leg, no rest.

Hyperextensions:

  click above link for short video demonstration from Bodybuilding.com.  You can enhance glute muscle usage by keeping your knees soft and NOT hyperextending your back; in other words, keep the tension in your glutes with shorter, smaller movements.    

For an individualized workout and nutrition plan, email me at LizFitness@gmail.com or call me at 949-573-0378.

Liz Carney, RN, BSN
Personal Trainer
Licensed Sports Nutritionist (specializing in Fat Loss)
Pilates certified 
949-573-0378  

 

    

Home workout

The equipment

single leg stability ball hamstring curls, 3 sets of 8 on each side

leg curl continued

donkey kicks for glutes, 3 sets of 20 each leg

 45 minute home workout:
Warmup: stability ball pikes, 3 sets of 10 (plank position with tops of feet on stability ball, keeps hands below shoulders; lift your bottom towards the sky and and pull the ball in towards chest; get chest as close to quadriceps as possible. maintain eye contact on the floor below for balance.  To modify, keep a bend in your knees.

Shoulder presses, 15 lbs, 3 sets of 10 superset with lateral raises, 12 lbs, 3 sets of 15.
 
Deadlifts with 25 lb kettlebell: 
3 sets of 20 reps: feet hip width, back and legs straight but knees slightly bent (never lock out your knees!) bend forward with a flat back and keep the weight below your chest.  Superset this exercise with plie squats (legs and feet turned out) 10 reps, squeeze tooshie at the top of each rep.

On the mat: 
stability ball hamstring curls, single leg: 3 sets of 8 reps on each leg (see photo), superset with ball pass, 10 reps. pass ball from feet to legs, opening up as much as you can without straining lower back. keep a slight bend in your knees to keep the focus on your lower abdominals and out of your hip flexors.

Finish:  
Donkey kicks, 3 sets of 20 reps each leg (see photo). 
10 minutes of stair climbing.

 Contact me at lizfitness@gmail.com for a personalized home workout, created to fit your needs and schedule!
Liz Carney, RN, BSN
Registered Nurse, Wellness, Nutrition, and Fitness Consultant.
LizFitness@gmail.com