Day 39:Hamstrings, Lower Back & Upper Abs

This week is going quickly and my travel schedule is beginning to really pinch now. I’ve got to get up extra early tomorrow in order to do my cardio then do the same when I land at the other end, which will mean my sleep is going to be cut short. The thing to always remember when it comes to getting your cardio done is that you will try to talk yourself out of doing it now, deferring it until later. Don’t do that. As soon as you wake up, just go and do it. Once work is done, go and get it done in the evening. Procrastinating about it will just increase the chances of you missing it which will put you back.

When you train lower back it’s really important that you learn to distinguish the difference between a workout pump and pain. If you’re working out and your lower back just feels fatigued, that’s great. However, if you are experiencing shooting pains, then there’s probably something wrong which means you need to seek advice and change your form.

Time to go and hit up lower back, hamstrings and upper abs again!

 

  

Morning Cardio - 45 Minutes

Hamstrings, Lower Back & Upper Abs Workout

Hamstrings

1. Glute-Ham Raise
3 Sets x 30, 20, 10 Reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

 

2. Seated Leg Curls
3 Sets x 20, 25, 30 Reps

- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.

 

3. Lying Hamstring Curls
3 Sets x 30, 20, 10 Reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

 

4. Reverse Hack Squat
3 Sets x 20, 25, 30 Reps

- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.

 

Lower Back

5. Hyperextensions
3 Sets x 30, 20, 10 reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

 

6. Dumbbell Deadlifts
3 Sets x 20, 25, 30 Reps

- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.

 

Upper Abs

Superset (5 Sets)

7a. Exercise Ball Cable Crunches
FAILURE

7b. Ab wheel Rollouts
FAILURE

- No Rest Between Sets

 

Evening Cardio - 45 Minutes

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