Some of you may not have access to a nearby fitness facility, your schedule might be too tight or maybe you just don’t have the money to spend on a costly gym membership. Whatever the reason may be, working out at home is not only economical, but also convenient. If you read my previous article then you know my 52 year old Mother has made the decision to start living a fit, healthy and stronger lifestyle. She does not have access to a nearby fitness facility and has very limited time to work out before or after work, therefore I have put together a five day at home beginner workout program to jumpstart her fitness journey, which includes this hamstrings and glutes home workout.
My Mother has never trained, so the main goal of this program is to slowly introduce lifting into her daily routine while also beginning to build lean muscle mass. The equipment required to perform this home leg workout is a set of dumbbells, a resistance band and a stability ball. All of these pieces of equipment you can find at your local Walmart or Dicks Sporting Goods stores. This workout should be performed in about 45 minutes to an hour. Since my Mother does not have internet access, I printed out images along with in-depth descriptions of how the workout should be performed. I recommend googling videos and images to ensure you are performing each exercise with proper form. Warm-up before you start and remember to focus on form throughout the entire exercise.
Cardio: Walk 20 minutes at a fast pace. My Mother lives on top of a mountain, so I have her walking uphill for the entire 20 minutes.
Walking Single-leg/Straight-leg Deadlifts: Start out with 4 sets x 20 reps of (with or without weight). Make sure you keep your knees slightly bent and go slow enough to feel the stretch.
Stability Ball Squat: 3 sets x 15 reps – Squat down till your quads are parallel to the floor.
- Superset 1:
Hamstring Supine Stability Ball Leg Curls: 3 sets x 15 reps – Keep your back straight throughout the entire exercise to prevent injury. Focus on squeezing those hamstrings at the top.
Dumbbell Front Squats: 4 sets x 15 reps – Position your feet outside hip width and toes facing out slightly. Bend at the knees, move your hips back and maintain the natural arch in your lower back while performing these.
- Superset 2:
Explosive Jump Squats: 4 sets x 15 reps – No weights and no resting at the bottom.
Dumbbell Stiff Leg Deadlifts: 4 sets x 15 reps.
- Superset 3:
Standing Calf Raises (on stairs): 4 sets x 15 reps – Make sure you are holding onto something the entire time. Hold your position at top for 5 seconds and then lower your heels until you feel a stretch in your calf muscles.
Standing Leg Curl with Resistance Band (Pull) or Dumbbell Hamstring Curls: 4 sets x 15 reps. Stretch for 10 minutes.
Visit again soon for my Back and Biceps home workout, coming next month!
Until then, click here for more workouts from myself and other Beast Athletes.