Name: Playbook - Ashley Palmer Fitness - Glutes + Hamstrings
Uploaded: 2024-01-05T21:11:45.131Z
Duration: 60 min
Description: Glutes + Hamstrings

Hard! But that probably means it’s working. Haha good job!

Clarissa

3 circuits followed with a 20min walk this workout is a sweaty one and one that will make those legs and booty burn!

Lots and lots of squatting in this circuit so be sure to take up your entire rest time, you will need it

- place band above knees and hold weight at chest or goblet style
- feet stay hip width apart or more narrow
- squat low and squeeze glutes at the top of movement

Banded Narrow Squats

(Each squat is 1 rep)
- place band above knees and hold dumbbells above shoulders
- start by bringing one leg behind you and do a curtsy squat
- bring leg back to center and do a wide squat
- then take curtsy squat to the other side

Curtsy Squat Variation

- place band above knees
- squat down and as you stand back up do a straight leg kickback
- alternate kickbacks between squats

Banded Squat to Kickback

Circuit#1

- place band above knees
- hold dumbbells in front of body
- hinge a little at the hips and keeping back flat bring weights down to shin level or right above feet
- come back to standing and squeeze booty at the top of the movement

DB/Band RDL

(10 EACH SIDE)
- stand with one dumbbell at the midline of body and feet closed together
- step one leg out wide pushing the booty back and keeping the knee behind the toe
- come back to center
- do one side then the other

DB Side Lunges

(10 kicks to 10 pulses on each side)
- band above knees, come into a quadruped position
- keeping knee bent bring one leg back taking the knee up to hip level and back down

Donkey Kick to Pulses

Circuit #2

(30 sec forward/ 30 sec backward on each side)
- place band above knees and in a side lying position take top leg around in forward and backward circles

Leg Circles

(30 sec forward/ 30 sec backward on each side)
- place band above knees and in a side lying position bring knee up towards the hips and around like you are pedaling a bike then go backwards

Side Lying Bicycles

Circuit #3

Finish the workout by doing a 20min walk. If possible jump on a treadmill and walk on an incline. But you can walk outside as well

20 min Walk

20-min WALK

Glutes + Hamstrings

Lower Body + Booty

Lower Body

Lower Body Burner

Lower Body + HIIT

Lower Body + Core + LISS Cardio

Legs and Abs

Lower Body Endurance + Core

Lower Body HIIT

Hamstrings + a little HIIT

I just finished 8 weeks of Ashley Palmer Fit and have loved it. I have done at least 3 of her workouts per week.  The first 3 weeks took discipline because I was so out of shape.  Starting week 4, I looked forward to the workouts as I was feeling stronger.  I love the work-outs. The only reason I didn't give it 5 stars is because the exercises with timers aren't usually set correctly.

Glutes + Hamstrings

Community

More workouts from Ashley Palmer Fitness