5 Exercises To Set The Legs and Glutes On Fire
Still looking for that new year inspiration but unsure where to start? Here's a workout that will get the heart pumping, your legs moving and will make you burn some serious calories thanks to Partington Performance!
At Fitness Warehouse we're proud Equipment Sponsors of Glenelg Football Club in the SANFL, who have a stunning facility for their players at the ACH Group Stadium in Glenelg. Thanks to our Commercial Sales Team the Glenelg Players have had the ultimate fitness setup for the last few seasons. One of those players is Shae Partington, who also happens to be a personal trainer with her own Studio and business Partington Performance.
We look forward to seeing Shae back on the park this year after a serious leg injury during the 2021 season and it's great to see her moving so well in this workout below.
A reminder, this is an advanced workout so always be sure to find a trainer like Shae to show you all of the ins and outs before you try something new.
What you'll need
The beauty of this workout designed by Shae is that it can be done with body weight variations. However, if you're looking to replicate it 100% you'll need a barbell, some bumper plates, a plyo box, a wall ball and some dumbbells to help you maximise the benefits of each movement.
The Workout
Complete each exercise with 45 seconds to 1 minute of rest between each set. These are a balance of bilateral and unilateral (single leg) strength exercises. Ensure you focus on the eccentric phase of the exercise (muscle lengthening) to get that extra burn.
Wall Balls 4 x 15
Romanian Deadlifts 4 x 12
Weighted Box Step-Ups 4 x 10 each side
Single Leg Hip Thrust 4 x 10 each side
Bulgarian Split Squat 4 x 10 each side
Still want to hit the legs some more, try 'The Finisher'!
The Glute Burner AKA 'The Finisher'
50sec on : 10 sec off
Banded Squat & Pulse
Banded Donkey Kicks
Banded Fire Hydrants
Banded Glute Bridges
Wow... that is one serious leg workout. Give it a go and be sure to tag us and Shae on Instagram while you're at it.
For more workouts and buyers guides be sure to check the rest of the Fitness Warehouse Knowledge Blog regularly.
Written by Fitness Warehouse Personal Trainer, Simon Mitchell. Simon has a Bachelor of Human Movement, is a certified FMS trainer and has worked in the fitness industry since 2003. Simon started his fitness journey as a trainer with iNform Health and Fitness before moving into commercial radio and then back into fitness with Bodyism in the United Kingdom and Australia. A career highlight was being one of Daisy Ridley's personal trainers on Star Wars IX - The Rise Of Skywalker.