Kirsten Captures

Remember that leg workout I did Sunday? Well I’m still sore, especially the back of my legs, which is great.

Taking two spin classes a week with regular sneakers means my quads are nice and strong. However my glutes and hamstring are a bit weaker in comparison. I can already tell it’s causing some imbalances because my knees are a little sore. For now I’m going to focus more on my glutes and hamstrings in my lower-body lifting days and maybe swap out Saturday morning spin for Zumba! I’ve always been intimidated to try Zumba since I can’t dance (well) but figure it’s about time to shake things up! Things being my workouts and booty 🙂

Here is my workout from Sunday with the weights I used. Two exercises the same color in a row means I completed them as supersets, alternating between both exercises until I finished all sets.

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What would I change if I did this workout again? Lift heavier! Especially on deadlifts. You can see I kept upping the weights each set and it was still too easy. Here are some explanations of the exercises:

Side Step-Outs with Resistance Band

I explain this move in my Beginner Ski Workout. This is a great lateral move to include in your workouts if you are a runner, biker, or focus mostly on front to back movements.

Single-Leg Deadlifts

Holding dumbbells in each hand, balance on one leg, keeping a slight bend in the knee. Keeping your head up and a slight arch in your back, hinge at the hips and lower your torso to the floor, using the dumbbells to counteract your leg lifting behind you. Squeeze your glutes to return to a standing position.

Plank Knee-Ins to Elbow

Begin in a push-up position, back straight, shoulders over your knees. Take your left knee and bring it across your body towards your right elbow, engaging your core. Return to a push-up position and bring your right knee towards your left elbow, keeping that leg off the floor. Try to stay in a stable push-up position throughout the exercise, keeping the movement nice and controlled.

Walking Lunge with Pulse

While doing regular walking lunges, stop at the bottom of each lunge and perform a slight pulse before pushing through your heels into the next lunge.

Standing Glute Pulse

Holding a dumbbell in your left hand, lift your left foot behind you so it has a 90 degree bend in the knee. Keeping your knees together, core engaged, pulse your leg back behind you, squeezing your glutes. Repeat on the other leg.

Deadlifts with Dumbbell

Grab a heavy dumbbell and set it upright on the floor. Feet hip-width apart, hinge at the hips and lower down with your chest up, grabbing the top of the dumbbell. Push through your heels and come up to a standing position, holding the dumbbell. Squeeze your glutes at the top and slowly lower the dumbbell back to the floor. Repeat.

For other exercises you may not know, check out Youtube. I find that most exercises have many different names which makes it difficult to post a workout without explaining everything! Before this workout I made sure to warm-up to get my blood flowing, foam roll (especially quads and hip flexors), and do some lower-body active stretching.

Want to learn more about me and other trainers on Lindsday’s List? If so check out Tuesday Trainer! I’ll tell you what kind of protein powder I like :-). Mmmmm tastyyyy.