Bodyweight Quads, Hams, Glutes, and Core!

Posted: January 29, 2013 in Body Weight, Core, Exercise, fitness, Glutes, lose fat
Tags: , , , , , , , , ,

Image17Workout for, 1/28/2013.

Music: John Fogerty. T-shirt: Big Butts.

All body weight day! Quads, hams, glutes and core. This was not a “fun” day.

And tomorrow will probably not be too much fun either. Glad I don’t have a lot of steps!

First: Body Weight Squat VariationsImage1

20 Reps Each, 5 cycles…yep, 500 reps total!

Regular Bodyweight Squats

Feet Together Squats

Bottoms Up Squats

Prisoner Squats Knee to ElbowImage7

Prisoner Squats Knee to Opposite Elbow

Second:  Bridge Variations

Bridges 25

One Leg Bridges 25 Each Side

Bridges 25Image9

Bridge Reachbacks 25 Each Side

Bridges 25

Straight Leg Hip Thrusts 25

Straight One Leg Hip Thrusts 25 Each Side

Heel Crawl Bridges 25Image12

Third: Tables, Prone Stuff, and more!

Table Straight Leg Raises Low 25 Each Side

Table Straight Leg Raises High 25 Each Side

Prone Single Straight Leg Raises 25 Each Side

Prone Both Straight Leg Raises 25Image13

Prone Bent Knee Leg Raises 25 Each Side

Prone Both Bent Knee Leg Raises 25

Prone Arm/Straight Leg Raises 25

Prone Arm/Bent Knee Leg Raises 25

Hands and Knees Straight Leg Raises 25 Each SideImage16

Hands and Knees Bent Knee Leg Raises 25 Each Side

V Back Straight Leg Raises 25 Each Side

Fourth: Optional Stretching

Yep…static stretching…no apologies…again…

Image18

Video:

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