Name: Playbook - Ashley Palmer Fitness - Hamstrings + a little HIIT
Uploaded: 2024-03-04T05:01:09.144Z
Duration: 60 min
Description: Hamstrings + a little HIIT

Today's workout is the perfect mix of strength and cardio. You've got 4 sets with each set having only 2 exercises in it. One is strength and the other cardio. You will go 2 rounds of each set. 

This one may go by quick, but you'll be sweating for sure by the end!

- Start by putting resistance band above the knees
- Sit down on bench with dumbbells to the side of you
- Slide down so the top of tour shoulder blades are at the edge of the bench
- Take the legs out making sure to have the feet directly below the knees and hips up to make a flat tabletop like start position
- Grab dumbbells and place the heads of each dumbbell on the hip flexors
- Dip the hips down and as you come back up squeeze the glutes

DB/Band Hip Thruster

- Start standing, drop dumbbells to the ground and jump legs back to high plank position
- Jump back in, stand then press over head

Burpee with Press

Set #1

(Each Side)
- Start by standing with feet together then step one foot out so that the heel lines up with the opposing foot's toes or just above
- As you descend the back heel should be off the floor slightly and front foot completely pressed into the floor
- With core engaged, shoulders back and a flat back slowly bring weights down to frame the front foot or go to shin level

Split RDL

- Start with a single DB chest height and feet together
- As your legs jump out press the weight above head and bring down as feet come together

Jumping Jack DB Press

Set #2

- Start by placing a dumbbell on the ground with head of dumbbell facing up
- Lie prone on the ground and grab the weight with the insides of your feet
- Pull the weight up taking the heels as close to the booty as you can then back down
- Stabilize on your elbows and keep the shoulders rounded back

DB Hamstring Curl

- Stand in a sumo squat position with your legs out wide and feet turned out 
- Hold the weight straight down the center
- Tuck your pelvis in and squat straight down bringing the weight to the ground
- Extend your legs straight popping your booty in the air and pick the weight back up to stand

Sumo Pop Squat

Set #3

(Each Side)
- Come down on to all fours with band above the knees
- Keeping the knee in a 90deg position take one leg back to a donkey kick and back to center

Donkey Kicks

- In this cardio exercise you will take the elbow to the opposite knee by crunching in. Start by doing a 2 step shuffle then raise the knee up and elbow down to meet

2-Step Heisman

Set #4

Hamstrings + a little HIIT

Leeeeeggggsss!

Lower Body + Booty

Lower Body

Lower Body Burner

Lower Body + HIIT

Lower Body + Core + LISS Cardio

Lower Body Circuit

Legs and Abs

Lower Body Circuit + EMOM

Lower Body Endurance + Core

Lower Body 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.

Hamstrings + a little HIIT

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