That’s right folks. You heard it here first. But don’t take this workout lightly! You will regret it…
The two exercises that I performed in this workout were a Bulgarian Barbell Clean Grip Split Squat & a Hex Bar Deadlift. Both exercises were at an 8×8 set & rep range (note: for the split squats, it was 8 each leg). I rested 20-30 seconds between legs on the split squats & 2 minutes between exercises. I timed the workout & it took me about 50 minutes to complete!
I want to take quick second to mention the importance of the picture below.
(RPE for workout)
The numbers next to my sets represent my RPE (rating of perceived exertion). This is a simple scale between 1-10 to see how hard I am working. It’s a great way to keep yourself honest to make sure you’re working up to the level you need to be! Notice at set 4, I bump my weight up from 85lbs to 95lbs for the split squats. My RPE was too low & I could tell the weight was too light for the intensity I wanted. It’s a great tool to use & something I wanted to share to help you out with your fitness journey (: ok, on to the workout!
5-minute light bike
Hip Band (HB) Side to Side Steps: 15 each way
HB Diagonal Steps: 15 each way (left & right foot forward)
HB Front to Back Steps: 15 each way (left & right foot forward)
HB High Knee Holds: 15 each
Resistance Band (RB) External/Internal Rotations: 15 each
RB Reverse Flies: 15
RB Up Right Rows: 15
Like I mentioned above, the goal for this workout was to complete 8 sets of 8 for both exercises. This is how the pattern went:
8 reps on my weaker leg for the split squat
8 reps on my stronger leg for the split squat
2 minutes rest
8 Reps hex bar deadlift
2 minutes rest
Repeat 8 times
Here’s a visual representation of both exercises in case you were unsure on either exercises.
(bulgarian split squats)
(hex bar deadlifts)
Note: If you’re a beginner (less than 3 months of experience), I’d recommend on performing 4 sets. If you’re an intermediate lifter (less than a year of experience), I’d recommend performing 6 sets. If you’re advanced, give this whole workout a try!
Another side note: performing this same workout in a month or two & tracking your RPE is a good way to track your progress! If your RPE is lower than before, you’ve progressed & need to increase weight (:
5-minute light walk
5-10 minute lower body stretch
Two takeaways from this WOG; 1) you can get a killer workout with only two exercises 2) the importance of RPE. I hope this helped & I hope you kill this workout! If you’re interested in training with me, you can find all the information you need to know on my Working With Me & Online Coaching tab. If you’re ready to start, please fill out my “Let’s Get Fit” form on my Home tab. If you have not yet, follow my Instagram & Twitter account to get more tips to help YOU out in your fitness journey. With that said, kill this workout! I hope to hear from you soon (:
Consult a doctor before performing any part of this workout explained above. Physical activity is good for the body, but does raise the risk of serious health effects especially in those with CVD & other health relative issues.