My last leg day in NYC was a quick but effective glute-focused 45 min workout. The three main moves were deadlifts, plies, and lunges. I did:
- 5 rounds of dumbbell deadlifts, one-legged deadlifts, plies, plies on toes, plie on toes pulses
- 5 rounds of curtsy lunges, diagonal lunges, jumping lunges
- 5 rounds of butt blasters and raised abductors
Deadlift/Plie Combo: Perform all 5 moves back-to-back in a circuit, with 30 sec – 1 min rest between rounds. Perform 5 rounds.
Dumbbell Stiff-leg Deadlifts (10 X 50lbs/hand): Similar to barbell deadlifts, dumbbell deadlifts should target the hamstrings and glutes. Stand with your feet hip-width apart with a dumbbell in each hand. With a dumbbell in each hand outside your legs, bend at the waist until your back is flat and the dumbbells are a few inches above your feet.
One-legged Deadlifts (10/leg @25lbs): Drop the weight in half and perform one-leg deadlifts. I tried a new variation this week- keep your back leg only 1-2 inches off the ground. I found that this variation was more challenging for (1) balance, (2) hamstrings, and (3) glutes.
Plies (30 X 50lbs): Use 1 dumbbell from the stiff-leg deadlift for the 3-part plie set. The plies should be performed with no pause or break, since all 30 are done at the same weight. Start with your feet on the floor, with toes pointed out at 45 degrees. Hold the weight with both hands with elbows pointed down and lower until your thighs are parallel with the floor. After 10 reps, raise onto your toes and perform 10 more reps. For the final 10 reps, stay in the lowered position and pulse for 10 reps.
Lunges Circuit: These lunge variations target the hips/outer glutes. Perform all 3 moves without rest between exercises. Repeat for 5 rounds, with 30 sec – 1 min rest between rounds.
Curtsy Lunge (10/leg @ 20kg): For curtsy lunges, hold the kettlebell at chest level, with elbows facing down. Step back with your left leg about 1 ft to the right of your right foot and lower your knee until it almost touches the floor. Return to standing with your feet together and repeat with your right leg. Repeat for 10 reps/leg.
Diagonal Lunges (10 leg/ 18lb medicine ball): Start standing with your feet together. Holding a medicine ball at chest level, step with your right foot about 1 ft to the right and lower your back knee until it almost touches the floor. Return to the start position and repeat on the left side. Perform 10 reps/leg.
Jumping Lunges: Start with your left leg behind you, with your back knee almost touching the floor. Jump up (as high as possible) and switch legs, landing with your right leg behind you with your back knee almost touching the floor. Repeat for 10 reps/side.
Machine Circuit: Finish with 5 rounds of 10/leg butt blasters (@ 80lbs) and 10 abductor machine reps with your glutes about 3-6 inches off the seat (@225lbs).