Try out these 4 at home leg (hamstring and Glute dominate) circuits using either a pair of dumbbells or just your body. And try out the bonus Swiss Ball and/or trx circuits, if you have access either of them.
For ease of use, the circuits are posted at the top, if you need them in video format, simply scroll down.
40+ Home Hamstring and Glute #1
- Straight Leg Deadlifts 10 reps
- Supers 10 reps
- Hamstring Walkouts 5 reps
- Repeat 3 times
40+ Home Hamstring and Glute #2
- Plie Squats 10 reps
- Supers 10 reps
- Single Leg Bridges 10 per leg
- Repeat 3 times
40+ Home Hamstring and Glute #3
- Single Leg Romanian Deadlifts 10 per Leg
- Supers 10 reps
- Alternating Hamstring Rollouts 10 per leg
- Repeat 3 times
40+ Home Hamstring and Glute #4
- Single Dumbbell Deadlifts 10 per arm.
- Supers 10 reps
- Single Leg Elevated Bridges 10 per leg
- Repeat 3 times
BONUS Swiss Ball and TRX Circuits.
If you have access to a swiss ball or a TRX you can you any or all of these exercises, instead of the last exercise in each circuit, or you can even add them on.
- Swiss Ball Hamstring Rollouts 10
- Swiss Ball Bridges 10 reps
- TRX Hamstring Rollouts 10 reps
- TRX Bridges 10 reps
- TRX Alternating Hamstring Rollouts 10 per leg
Home Hamstring and Glute #1 Video
Home Hamstring and Glute #2 Video
Home Hamstring and Glute #3 Video
Home Hamstring and Glute #4 Video
Swiss Ball and TRX Circuits Video
Thanks for reading, GLUTE n HAMing, sweating, and SHARING. Cya for the next workout.
If you are in the Eugene Springfield area and would like to try a free week of personal training.
