Hamstring and core workout

Split workout routine is my favorite.  Challenging myself with weights or reps or combination of exercises is something I enjoy.

Yesterday, I went to the gym after long time and I was truly amazed how much I missed it.

For the last two years I’ve been working out at home. As I have all needed equipment, my routine stayed the same so I didn’t hurry back to the gym. At the end I became lazy about going to the gym. Now, after only one visit, I’m pretty sure that’s going to change.

This workout is focused on hamstring and core strength. There is a lot of single leg work which improves total body balance.

Gym workout

After usual warm up I did 3 rounds of hip bridge and reverse lunge for activation of entire back chain. So protocol of workout was:

1. hip bridge with band and dumbbell on the top of the hips & reverse lunge with pair of dumbbells
2. suitcase deadlift for 4 rounds
3. single leg deadlift & calf raises
4. leg extension & single leg kickbacks

Almost every of my workouts ends with come core or abs exercises. Yesterday was not exception, so for the end of the workout I did 3 circuits of the following core exercise:

1. knee tuck
2. flutter kicks
3. butt flutter kicks

All 3 exercises for 30 sec of work, no rest between exercises and rest after 3rd exercise.

Bodyweight workout

As I said earlier this workout can be done without equipment. In that case, protocol would be:

1. hip bridge & reverse lunge for 3 rounds
2. sliding hamstring curl for 4 rounds
3. single leg hip bridge & calf raises
4. bear plank with extension (https://www.youtube.com/watch?v=yy6iahuETuU) & donkey kicks

Core circuit is already body weight.

1. knee tuck
2. flutter kicks
3. butt flutter kicks

All 3 exercises for 30 sec of work, no rest between exercises and rest after 3rd exercise.