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