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12 Minute Hamstrings Workout

Jayne Scott

Approved Supporter
Gold
Equipment:
- 2 dumbbells
- 1 exercise ball

Notes:
- Workout is done with zero rest time between each exercise.
- after completing all exercises, rest for between 1 to 2 minutes.
- repeat the circuit for about 3 to 4 times.

I followup with a 15 minute HIIT Cardio workout:

Cardio options:

- Jump Rope: 1 minute jump rope time followed by 15 second rest.
- Outdoor Sprints: 30 secs on and 30 secs off.
- Stair Running: run upstairs fast, then jog downstairs slow.

#1. Bodyweight Warm Up:
- 1 to 2 minutes warm up.
IMG_2022-2-19_8-27-22_991.jpg


#2. Dumbbell Deadlifts:
- 12 reps.
IMG_2022-2-19_8-29-22_127.jpg


#3. Dumbbell Goblet Squats:
- 12 reps.
IMG_2022-2-19_8-31-16_227.jpg


#4. Dumbbell Hip Thrusts
- 12 reps.
IMG_2022-2-19_8-33-45_471.jpg


#5. Exercise Ball Ham Curls or Lying Dumbbell Ham Curls:
- 12 reps.
IMG_2022-2-19_8-35-47_283.jpg


#6. Straight Leg Deadlift (RDL):
- 12 reps.
IMG_2022-2-19_8-39-21_667.jpg


#7. Lunges
-12 reps for each side.
IMG_2022-2-19_8-41-40_749.jpg


#8. Single Leg Deadlifts (RDLs):
- 12 reps for each side.
IMG_2022-2-19_8-44-26_442.jpg

#9. Dumbbell Glute Kickbacks
- 12 reps for each side.
IMG_2022-2-19_8-46-46_255.jpg


#10. Seated Leg Extension:
- 15 reps.
IMG_2022-2-19_8-49-16_280.jpg

#11. Step Ups to High Knee:
- 12 reps for each side.
IMG_2022-2-19_8-52-52_555.jpg


And that's that!
 
strong workout and easy to follow
 
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