Warm Up:
5 minutes on bike
You may use dumbbells instead of barbell for the workout below:
Circuit 1
Single-leg dumbbell deadlift 25/each leg
Barbell step up 15
Box Jump 10
Repeat for a total of 3 sets, rest 40 seconds between sets
Circuit 2
Weighted Side Step Up 20/leg
Static barbell front lunge 20/leg
Stability ball hamstring curl 15
Weighted glute bridges 25
Repeat for a total of 3 sets
Circuit 3
Reverse Hip Raise (may use stability ball ) 25
Back extension 20
In and out jumps (staying low) 30 seconds
Repeat for a total of 3 sets
See also: Hot Hamstring Workout Video For Women
Thanks so much for this. I loved the workout and i think my butt will thank me tomorrow:)! With the weighted Side Step Up, is that stepping onto a bench one foot at a time or an aerobics step?. Thanks for your great work.
Hi Gina, in Flavia’s Curvalicious workout videos she is using a tall box (taller than a bench) I don’t have access to that so I just use a bench.
Thanks Anna, I used the bench too:)
What is the name of the machine you use to do the reverse hip raise? Is there a home version of this machine? Love your workouts!
Anna is right. This machine is actually a Reverse Hyperextension machine
I do the reverse hip raise on the floor on the BOSU (half ball) hips just at the edge of the rubber ball part. The hard part is on the floor and the rounded ball is facing up, my butt it getting really lifted.
I’m not exactly sure what machine she’s using. You can do the reverse hip raises off of a stability ball. (lay on your stomach on the ball and have your hands on the floor then raise your hips)
Typically how long does this workout take? It takes me forever to get through 25 single-leg Deadlifts!!
I just did this workout today. It took me an hour and 15 minutes. It was tough! Great workout though!