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
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!