Hey Mike! Mike, Mike, Mike!!!!!! It’s HUMP DAY!
Oh yeah, baby. Today’s workout is dedicated to your lovely humps. Whether you are building the booty of your dreams or tightening what your momma gave you, incorporate this superset focused workout once a week to see results.
Hump Day Workout:
Warm Up. I usually only hop on the cardio equipment for leg day. Warm up for 5-10 minutes.
Dumbbell Squats. Run the rack with these. Start with a heavy weight and do 10 reps, then drop weight 3 more times of 10 reps. Do a total of 4 sets.
First Super Set (perform first exercise and immediately follow with the second; rest for 30-60 seconds in between sets):
Barbell Squat. 15 reps
Pop Squat (some people call it a jump squat, but move the feet out and in). 30 seconds.
Second Super Set:
Weighted walking lunge. 40 reps (20 on each leg).
Switch lunges. 30 reps (15 on each leg)
Third Super Set:
Quad Extensions. 15 reps
Seated Hamstring Curls. 15 reps
Moving lateral squat. 30 reps
Bring a band (one that is a circle with no ends and LOTS of resistance) and perform Monster Walks for 2 minutes. Rest and then do it 2 more times.
Monster Walk: With band snug at mid calf (NOT the ankle or knee joint!), separate feet and assume squat position. Without losing your position, take large steps forward and then backward. Try to cover some ground.
If you have any legs left, hop on the stairmill for 20 minutes
Here’s to your humps!