Browse Workouts

See detailed, easy-to-follow instructions for workouts targetting buttocks and hamstrings.

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    photo of startingstrength
    startingstrength

    Starting Strength Workout A

    One of two workouts from the Starting Strength Novice Program

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
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    startingstrength

    Starting Strength Workout B

    One of two workouts from the Starting Strength Novice Program

     
    • Weight Training
     
    • Arms
    • (Forearms, Triceps),
    • Back
    • (Middle Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
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    photo of startingstrength
    startingstrength

    Practical Programming Workout B Press

    One of the workouts from the Practical Programming version of Starting Strength.

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •    
    photo of startingstrength
    startingstrength

    Practical Programming Workout A Bench

    One of the workouts from the Practical Programming version of Starting Strength.

     
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
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    photo of startingstrength
    startingstrength

    Practical Programming Workout C Bench

    One of the workouts from the Practical Programming version of Starting Strength.

     
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
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    photo of crossfit
    crossfit

    Cindy

    20 minutes of: 5 pull ups, 10 push ups and 15 squats. Do as many rounds as you can.

     
    • Body Weight, 
    • Effort
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
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    photo of crossfit
    crossfit

    Fran

    21, 15, 9 reps of thrusters and pull ups.

     
    • Power, 
    • Timed, 
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  • Runphoto of crossfit
    crossfit

    Run 5k

    Run 5k as fast as you can.

     
    • Aerobic, 
    • No Equipment, 
    • Timed
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •    
    photo of startingstrength
    startingstrength

    Practical Programming Workout A Press

    One of the workouts from the Practical Programming version of Starting Strength.

     
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •    
    photo of startingstrength
    startingstrength

    Practical Programming Workout B Bench

    One of the workouts from the Practical Programming version of Starting Strength.

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders