A Much Needed Glute and Calf Workout

Hello again! This post is just going to be a shortie, I am working on some more posts, but today I just wanted to take you through my workout! As of late, my workout schedule has not been arranged how I wanted it to be, but that's okay! It's a new day, and almost a new week! Usually Saturdays are my long run days, however due to playing church volleyball every Saturday morning, sometimes those long runs get moved to Sunday. And you know what, that's okay! Fitness is a lifestyle, not a bullseye on a target- it should be flexible and achievable by many different methods! 

Anyways, instead of having my "extra/fun" day on Friday, I had it today on Saturday! I really wanted to give my glutes some much needed attention, so that's is what I focused on today, along with my calves. I feel like calves get left out of SO SO many leg workouts, so I try to incorporate some calf work every leg day! Alright let's get to it, here's the workout:

Equipment: I used Dumbbells and Resistance Bands and an "H" or Tricep Barbell (for the first 

Tri-set only**) 

Warm Up/ Glute Activation: Jump Squats, Resistance Band Lateral Walks, Air Squats, Abduction

Workout: Total of Approx. 40 minutes

Tri-set ONE: 

Hip Thrust (15 reps) TO Elevated Feet Glute Bridge (20 reps) TO Lying Hamstring Curls (10 reps)

THREE SETS

Calf Raises: 15 normal, 15 toes in, 15 toes out

ONE SET

Superset TWO: 

Donkey Kicks (20 reps) TO Fire Hydrants (10 reps)

THREE SETS

Calf Raises: 15 normal, 15 toes in, 15 toes out

ONE SET

Superset THREE:

Goblet/Sumo Squat (20 reps) TO Kettlebell/ Dumbbell swing throughs (20 reps)

TWO SETS

Calf Raises: 15 normal, 15 toes in, 15 toes out

**For the lying hamstring curls, you can use a stability ball or "sliders" or even towels/paper plates. The idea is to lie on your back, in a glute bridge position, and slideeee your feet towards your butt and back out. your hamstrings will be on FIRE!!

And that's the workout! I am starting to get sick, so I didn't want to push my body too hard today ;) 

I am seeing about having my brother film these workouts so you can get a better idea of what I am talking about!! Also, for almost all, if not all, of these exercises you can google the name of, and see what I am talking about!

Thank you for reading,

Hannah :)