Workout Routine

Elisabeth.S

by ASaluri

Workouts

Leg day 1

glute bridge

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

glute bridge

2 sets

side step squats

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec

side step squats

2 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

hip thrust

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

squat

3 sets

single-leg kickbacks

Set
Reps
Rest time
1
15
100 sec
2
12
100 sec
3
10
100 sec

single-leg kickbacks

3 sets

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

glute ham raise

3 sets

Stairs

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Stairs

1 sets

Leg day 2

reverse lunges

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

reverse lunges

2 sets

glute bridge

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec

glute bridge

2 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

goblet squat

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

lunge

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

bulgarian split squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

hip thrust

3 sets

Stairs

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Stairs

1 sets