The Posterior Chain Circuit Workout

This circuit workout target your entire posterior chain muscle group for improved performance in and out of the gym.

CIRCUIT 4: 4 Rounds

Weight Swing

Works: rear shoulders, back, glutes, hamstrings

  1. Stand with feet wide apart holding a weight plate or kettlebell in front of you with both hands, arms extended. Bending slightly at hips and knees, bring plate between legs (above left).
  2. Pop hips forward as you thrust the weight in front of body, as if hiking a football (above right). Use the power from your hips, not arms, to swing the weight forward. Allow momentum to bring the weight back down and repeat. 

Do 20 reps, followed immediately by Incline Interval Sprints; continue alternating moves.

Incline Interval Sprint (not shown)
Do four 20-second sprints on a treadmill set to an incline of 4 to 8 at a challenging speed, taking a 10-second break between each sprint.

Return to Weight Swings immediately after final sprint.

SEE ALSO: The Fat-Burning Treadmill Workout

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