3 X 5 AMRAP Hamstring & Glute Workout

Hello, Hi, Hey!

BEFORE YOU READ ANY FURTHER, WATCH MY BALI VIDEO

Okkk…. did you watch?

Then you can continue on:

I’m sitting in a coffee shop and writing this post which is usually my fav place to come and get work done. But sadly today my writing vibe was first killed by two girls laughing their faces off at every other sentence, and then buried completely when the coffee shop turning up their music so loud that it resembled a night club. I’m too invested with my Americano to quit now though… Good thing I like deep house muzak.

So since my flow has been so heavily cut off, I will make this a short post and get right to the workout!

This workout is an As Many Reps As Possible type workout. There are 5 different exercises, each with a select number of repetitions. You will go through each exercise for the stated number of reps, until 5 minutes is up. After that you’ll take a short break (1-2 minutes) and repeat the set again two more times!

It’s fun, trust me =D

3 X 5 AMRAP Hamstring & Glute Workout

Perform each exercise for the stated number of reps. Once you have completed all exercises, start again from the first one until 5 minutes is up. Rest for 1-2 minutes, and repeat for 2 more rounds.

Equipment:

  • Swiss Ball

11. In/Out Broad Jumps (10): Get your bouncing boots on, because we are going to JUMP! Make sure you have a few feet of space to perform this move. Stand with a soft bend in your knees, feet about shoulder width apart. Bend at the hips and knees, and using your arms as momentum, jump as far as you can across the room. Land softly and perform a quick 180 degree spin. Jump your feet out, getting into a wide squat, before jumping them back in to shoulder width apart. Perform the jump again back and forth.

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2. Swiss Ball Hamstring Curls (10): Start on your back with your legs extended and heels resting on a Swiss ball. Lift your bum off the floor, so that your body is in a straight, flat line, diagonal with the floor. Keeping your core tight, roll your feet in towards your body, until your knees are bent. Slowly roll the ball back out until your legs are extended once more

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3. Reverse Lunge to Deadlift -Left (8): Begin with your feet shoulder width apart. Keeping your weight on the left foot, lift your right foot up and step back into a reverse lunge. Make sure that your front knee isn’t going over your toes, and that your legs are both at 90 degree angles. Avoid stepping too far back and losing your balance. Pushing your left heel into the ground, step your right leg back up and try to avoid letting it touch the ground. Straighten your left leg while keeping a slight bend, and reach forward with both hands towards the ground. You should feel a tug in your hamstring, before straightening back up to the starting position. It is important that your torso and hips stay square with the ground.

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4. Reverse Lunge to Deadlift -Right (8): Begin with your feet shoulder width apart. Keeping your weight on the right foot, lift your left foot up and step back into a reverse lunge. Make sure that your front knee isn’t going over your toes, and that your legs are both at 90 degree angles. Avoid stepping too far back and losing your balance. Pushing your right heel into the ground, step your left leg back up and try to avoid letting it touch the ground. Straighten your right leg while keeping a slight bend, and reach forward with both hands towards the ground. You should feel a tug in your hamstring, before straightening back up to the starting position. It is important that your torso and hips stay square with the ground.

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5. Mountain Climbers (30/leg): Start in a plank position with your body in a strong flat line. Bring your right foot forward so that your knee almost reaches your elbows. As you bring your right foot back to starting position, jump your left foot forward. Avoid letting your bum move too far up or down with this exercise.

How about you??

Where do you like to go and get work done?
What workouts do you have planned for the week?

Other posts you might like:


  1. Brian Chan

    8 December

    Lovely video with lots of beautiful scenery and funs in your journey. Like the way of making the transitions of with every moments along the video^^ Didn’t see much the footprints with Hong Kong! Cheers^^

    • beverleyc

      10 December

      Thanks so much Brian! Yes haha we tried to be creative =P

  2. Hells yes I’m going this workout if it gives me a booty like yours!!!!!!

    • beverleyc

      10 December

      Bahaha thanks Chrissa 😉

  3. Susie @ SuzLyfe

    8 December

    When I saw you frog jumping all over the place on IG, I thought to myself, hahahahahaha that is going to be a while before I can do that. But I can definitely confirm that is a great workout!

    • beverleyc

      10 December

      Bahahah thanks Susie =P In no time at all you’ll be doing these exercises! Sending good vibes your way

  4. It’s a good job you prefaced this post with a photo of your perfect bottom… good grief! With marathon training in full swing, I’ve been slacking on the jump squats… but you’ve actually tempted me to get back at it 😉

    • beverleyc

      10 December

      Haha far from perfect but thanks Emma! Yayy! Jump squats are the bombbb

  5. Well that’s the coolest way to edit a video I’ve ever seen… Bali looks amazing, although I can’t beleive you were actually looking at a McDonalds’ sign while sunbathing lol.. The jungle looks beautiful.. Such a big difference in what I see most days. And laughing at your face walking up the steps lol…

    It looks like paradise in Bali.. 🙂

    • beverleyc

      10 December

      Thanks James! Hahah I know, I’m so glad you caught that, it was too funny but also sad. I must admit we went in there once to get icecream haha

  6. Georgie

    9 December

    When I need to get some serious writing done I do like to go to a coffee shop mostly because if I’m at my apartment I get too distracted. This workout looks awesome. I’ve been trying to incorporate more mountain climbers in my workouts and boy do they wipe me out

    • beverleyc

      10 December

      Apartments are literally the most distracting thing ever haha. Especially if I haven’t cleaned in a while!

  7. Kat

    9 December

    Oh gosh I never go to a coffee shop to work. I work from home, and as distracting as that can be sometimes [puppies always wanting my attention!] outside noise from strangers is just way too much for me! Plus there’s always that person who wants to share a table with me or something. I’m like “ummm trying to work here people!!”

    • beverleyc

      10 December

      Bahaha I knowww i’m so intolerant of other people, but its not their fault at all =P Puppies are the best kind of distraction!

  8. Woah. This looks like a killer workout. I love your videos!!

    • beverleyc

      10 December

      Thannk you Liz! <3

  9. Dang, girl! You are a machine! I did watch the video and love the whole thing! Was that a turtle? I totally want to be in that rain forest and waterfall!

    • beverleyc

      10 December

      Haha it WAS a turtle! Although I realized after that he was probably in captivity for a long time, and it wasn’t a conservation park like they claimed… so now I am sad 🙁
      Buttt the rice paddises and waterfall were amazing. Thanks for watching!

  10. […] 3 x 5 AMRAP Hamstring and Glute Workout >> Beverly at Sweaty and Fit just got back from a trip to Bali (which looked AMAZING btw) and is sharing a super awesome AMRAP (As Many Reps As Possible) workout. Guys, if you haven’t tried this style of workout, it is GREAT for pushing yourself. You set a timer and try to beat that clock. Personally, I love it for both the sweaty challenge and the mental challenge. Give it a try! 💪 […]

  11. Cayanne Marcus

    16 December

    My favorite place to get work done is generally at my own kitchen table. It’s just my mom and me at home and generally she’s at work when I hit study hour..so it’s super quiet and peaceful. Exceeeeept when baby kitten wants to cuddle and I can’t say no- and also can’t really study with a purring fur ball of cute in my arms. Oops!

  12. Rachel

    20 December

    This looks like it burns!! Hamstring curls on the swiss ball are a staple of mine, love them! I actually get the most blogging work done on my couch in my apartment. I can sprawl out and work for hours. I’m going home to Florida this week so probably a couple beach runs and a few group fitness classes at my old gym!

  13. This workout looks great! I always looking for short effective workouts that target certain muscles. Going to have to try this one out 🙂

    • beverleyc

      29 December

      Awesome! Hope you enjoy it Margaret 🙂

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