Quick Legs & Glutes Workout

by Her Happy Balance on October 15, 2013

Hey, friends! Well, October is shaping up to be a super busy month! I’ve got a pretty full schedule for these next couple of weeks, but I just wanted to drop in on this fine Tuesday and share a workout with you all. Since finding time to workout has been a little more difficult, I am all about getting a full sweat session in without having to spend hours at the gym. I did this workout on Sunday and I am still feeling the burn of it today.

Quick Legs & Gluts Workout

Just to clarify a few things, a smith machine is essentially a bench press machine with an assist AKA the bar does not detach from the machine and a safety can be used on it to keep the bar from going down to a certain level.

For the dumbbell squats, after I come up from the squat, I lift the weight I am holding above my head and then return it down to my chest before proceeding with the next squat.

And if You’re wondering what Weighted Step Intervals are, let me explain….
I was having a difficult time coming up with the proper naming, but essentially you take a disc weight from the weight bench (I used a 25 lb weight) and you use both hands to hold it above your head and then you run up a flight of stairs as fast as you can and then back down. My gym has a straight staircase of 30 stairs, but any staircase will work. And the important thing to remember is that the weight must always remain above your head. Hint- coming down the stairs is way harder than going up them, so be careful. It works well if you can alternate sets with a partner or just wait 30 seconds or so in between as this is some serious cardio. And yes, you will look kind of like a loon doing this…but whatever, it’s a great workout.

*Edited after publishing, it has been a crazy week so please ignore my numerous spelling errors. I think I wrote this post while catatonic*

Thoughts??
Is October a crazy busy month for you too? What is on your agenda?
Do you do any workouts that involve stair work?

FTC: I am not a personal trainer or doctor, please consult a physician before changing your fitness routine.

Comments on this entry are closed.

Heather Murphy October 15, 2013 at 8:04 am

Love the workout! Quick and intense ones are definitely my fave, especially with legs! October has been pretty busy so far, but it’s been filled with fun things so I don’t mind!

Her Happy Balance October 17, 2013 at 11:52 am

Me too, they’re great when you’re short on time! And your October sounds great, hope there are lots of Fall-themed events involved 🙂

Holly @ EatGreatBEGreat October 15, 2013 at 8:20 am

Great workout! I love working out my legs and glutes, so this one looks perfect. Thanks for sharing!

Chelsea @ A Fit LittleOne October 15, 2013 at 8:21 am

Those stair runs look intense!! I just imaged myself doing that, I feel like I would defiantly fall hahaha. I love quick intense workouts! I don’t have much time in the morning so I’m forced to do a lot of workouts back to back, but hey it makes it a challenge 🙂

Jessie October 15, 2013 at 9:22 am

Awesome workout! It must be a day of sharing leg workouts, because I’ve seen so many today (counting mine) Ha Ha! We’ll have plenty to try out now =)

Davida @ the Healthy Maven October 15, 2013 at 12:35 pm

October has been pure craziness and we’re only halfway through! November is looking to be a bit calmer though. Great workout lovely! If my leg wasn’t so messed up I’d be all over this. Instead it will have to wait until i’m healed. Bookmarked though 🙂

kathy @ vodka and soda October 15, 2013 at 1:07 pm

yes! stair work is intense. during our trail runs, there are stairs and massive hills which are challenging but awesome at the same time!
-kathy
Vodka and Soda

Her Happy Balance October 17, 2013 at 11:54 am

Oh god, hills while running are the bane of my existence. They slow me down hardcore, but I guess that means they’re good for me and I should do them more often.

Stephanie @ My Freckled Life October 15, 2013 at 3:48 pm

Love this workout! Sounds like a good, quick way to get your sweat on. Sadly, my gym doesnt have a staircase, but I feel like you could probably do something similar just stepping up and down a normal bench/step, maybe? Obviously not 100% the same effect, but it might work if you dont have access to a staircase.

Alex @ Cookie Dough Katzen October 15, 2013 at 4:01 pm

Quick workouts like these are my favorite!

Rachel @ Undercover Diva: A Sitcom October 15, 2013 at 5:09 pm

October is an INSANE month for me. I’m booked every weekend (except the weekend before Halloween). I raced, went home, and I’m going to a concert this weekend. This is all in addition to grad school and three jobs ! CRAZY! I love doing stairs. We do them at least once a week at the strength class I go to. Love it love it love it.

Bezzymates October 16, 2013 at 9:53 pm

I love fitting in a sweat Fest when I am crunched for time. I have a file of them for extra busy days. Thanks for sharing.

Her Happy Balance October 17, 2013 at 11:55 am

Keeping a file is such a great idea! Whenever I need a quick circuit, I usually turn to Pinterest, but nothing beats having a hard copy of your favorites.

Christine October 17, 2013 at 8:12 pm

We have a little bit of blogger history and hav continued to read your blog =) I nominated you for The Versatile Blogger Award! http://christineconfehr.com/2013/10/18/the-versatile-blogger-award-nomination/

Stephanie@nowirun.com October 17, 2013 at 11:45 pm

Great workout idea – though I do NOT trust myself to run up and down stairs holding heavy objects over my head! 🙂 I’m way too clumsy!
Since school started in early August for my younger son I haven’t felt like a single thing has calmed down. My older son started a week after that and then my husband and I went back… I am waiting for some kind of calm within this storm! Thankfully, we’re all happy and healthy… just busy!

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