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The Fanny Firmer Workout

Fanny firmerStart this intense glute and leg circuit with the left leg planted, right leg moving. Take NOOOOO REST until you do both legs. Work through the burn – it will pay off big-time!!

16 Step Back Lunges
16 Lunge Kicks
16 Repeater Knees
16 Stomps
16 Jumping In & Out Squats

REPEAT with right leg planted and left leg moving. Again, NO REST until the entire circuit is complete. Rest for 1-2 minutes between rounds. Repeat 3 times. Add to cardio (Circuit + 10 min cardio X 3).

This segment is part of this month’s kickboxing routine led by Steve Pfiester at Max Fitness Club, held on Mondays & Wednesdays at 5:30pm.

Get a FREE WEEK PASS and do this workout at the Max!

Is Your Behind BEHIND?

If you were keeping score on how often you did arms, chest, back, quads, hamstrings and glutes, what would be behind? 

Have you ever thought about how we divide our body parts up? Many of us do chest one day, shoulders on another, etc – yet we hit our legs all on one day. That little jewel hit me this year, so I decided to make some changes.

If you’ve seen my legs, you know they don’t look like this girl in the pic. They look more like legs on a giraffe – knobby knees included. I can’t change the way God made me but, by-golly, I can at least make them more fit looking! So, I started incorporating walking lunges in my morning run every other run and started dividing my legs up more.

Butt Why? – Pun Intended
The more I thought of it, the more I realized my glutes and hamstrings didn’t get the intensity the rest of my body did. My behind was behind! What do I mean? After leg press, squats, and leg extensions, I was always worn out by the time I got to the back of my legs on leg day. So, in order to make sure I gave my backside just as much attention as I gave the rest of my body, in addition to my interval lunges & runs, I started adding in a hamstring and butt day once a week.

One day a week, I hit heavy quads and light hamstrings and another day (later in the week) I hit light quads and heavy hamstrings and glutes. Here’s an example of one of my glute & hams workouts with the weights I used on my last workout:

3 -4 Sets of the Following:
18 Seated or Prone Hamstring Curl (80-90lbs)
18 Straight Leg Dead Lifts (30lbs dumbbells)
20 GHD Glute/Ham Developer (25lb plate)
18 Standing Hamstring Curl (40lbs on Hammerstrength)
30 Steps Walking Lunges (15lb dumbbells)

1 Set Each, Repeating Circuit 3 Times with No Rest
20 Stomps Left
20 Curtsies Left
20 Stomps Right
20 Curtsies Right

Don’t let your backside backslide! Give it the attention it deserves!
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