Evertrain Workout of the Day :

Tuesday, January 29, 2019

Looking for a lower body workout that will leave your wheels tired and taxed? Give this workout of the day a go – with a primary focus on targeting the glute muscles. 

Dynamic Glute & Hip Warm-up:

Perform all warm-up movements back-to-back with limited rest. These movements are designed to not only mobilize the hips but activate the glute, quad, hamstring, and core muscles.

Complete 3 full rounds.

A1. Bodyweight Mountain Climber into Kossack Squat – 15 reps / side

A2. Bodyweight Kang Squat – 10 reps

A3. Isometric Bodyweight Squat with Thoracic Rotation – 15 reps

Rest 3:00

Movement #1:

B1: Barbell Back Squat

4 sets. 6-8 reps.

Perform traditional barbell back squat with roughly 80% of your perceived one-rep max.

Use sets 1-2 as peak sets, aiming to complete 8 repetitions. Perform at least 6 quality reps on sets 3-4.

2:00-3:00 rest.

Superset #1

C1. Bulgarian Split Squat

5 sets. 8-12 reps / leg

C2. Single Leg Romanian Deadlift

5 sets. 8-12 reps / leg

NOTE: Rest 1:00 minute between C1 and C2. Rest :10-:20 seconds between legs on individual moves.

For an additional challenge, perform all movements in Superset #1 with TIME UNDER TENSION.

Set 1: 3:1:1:1

Set 2: 1:3:1:1

Set 3: 1:1:3:1

Set 4: 2:1:2:1

Set 5: Max isometric contraction on each leg (up to :60 seconds)

TIME UNDER TENSION RATIOS: 

1st number: How long the negative portion of rep should take
2nd number: How long you should pause on the stretch
3rd number: How long the positive portion of rep should take
4th number: How long you should pause on the contraction

Negative is always the stretch
Positive is always the contraction

ex: Bulgarian Split Squat (3:1:1:1)
3 seconds on the negative, 1 second pause on the stretch
1 second on the positive, 1 second pause on the contraction

Metabolic Finisher:

Note: You will need a Rower and a SkiErg to perform this metabolic finisher. Should you not have this equipment, you can substitute with other movements. Pick any two: Assault Bike, Stationary Bike, Self-Powered Treadmill, Traditional Treadmill, Double-Unders, or Single-Unders.

30 Calorie Row

30 Bodyweight Air Squats

25 Calorie Row

25 Bodyweight Air Squats

20 Calorie Row

20 Bodyweight Air Squats

Rest 2:00 minutes

30 Calorie SkiErg

30 Narrow Push-Ups

25 Calorie SkiErg

25 Narrow Push-Ups

20 Calorie SkiErg

20 Narrow Push-Ups

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Looking for other workouts to perform but with less equipment? Try these at-home workouts!