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*

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!
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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