BW HAMSTRING
STRENGTH
Upper Body Strength & Conditioning
Bike H.I.I.T Strength Endurance
Hamstring Specific | Strength Workout | Beginner & Advanced
Educational Insight
BODY-WEIGHT STRENGTH TRAINING
Body-weight strength training can be a good way to get a workout when space and equipment is limited. This type of workout may also be a good option for beginners, youth, or someone rehabilitating from an injury. Keep in mind, body-weight strength training is not an equal replacement for strength training.
Body-weight strength training may help increase general strength, balance, and range of motion. With this type of exercises, the repetitions (reps) can be higher and rest times shorter than traditional strength training. Also, since the intensity and effort on the muscles is typically less than traditional strength training, you can perform these types of workouts as often as you’d like.
PROGRESSION
How and when you progress this type of workout depends on your fitness level. For beginners and youth, we suggest training for about 6-weeks before progressing the workouts. When you’re ready to progress, there’s numerous ways to do so. You could simply increase the reps per exercise. You could repeat more sets. You could also start introducing light weights to some of the movements.
Consistency is key. Be patient before you look to progress workouts.
Equipment Needed
- This workout is designed for limited space, but can be completed anywhere.
- No additional equipment is needed.
Getting Started
Click the video icons to watch a quick demo video for each exercise to get familiar with the workout before you start.
Always complete a 5-10min warm-up prior to going through your workout. Here’s an example warm-up for this workout
WARM-UP
|Complete the following 2-3 times:
- Jumping Jacks; 20 reps
- Windmills; 5 each side
- Full Bodyweight squats; 10 reps
- Knee Pulls to Chest; 5 reps each leg
WORKOUT
SUPERSET 1
- Butt Kicks (in-place); 10-30 reps each leg
- Frankies (in-place); 10-30 reps each leg
REST 30-60 SECS AND REPEAT 2-5 TIMES
SUPERSET 2
- Single Leg Deadlift; 8-12 reps each leg
- Lying Leg Adduction; 8-12 reps each leg
REST 30-60 SECS AND REPEAT 2-5 TIMES
ACCOUNTABILITY
#outrightfitness an image and post on any social media platform after you complete a workout.
RATE IT
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CONTACT US
If any video links are broken or if you have any questions please feel free to contact us.
CALL/TEXT: 512-348-7113
EMAIL: info@outrightfitness.com
