22 Minute Holy Hamstring Workout

by Kaylie Ginn | Apr 8, 2019 | HIIT, Members, Tabata, Weighted Workouts, Workouts | 33 comments

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22 Minute Holy Hamstring Workout
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You are gonna love me or hate me for this one babes, but your booty will thank me!

What you will need:

Exercise ball set of dumbbells or kettlebell

Warm-Up:

Tabata circuit 3 times through- boxing, high knees, squat jumps

Workout:

You have 4 moves, each will be performed for 35 seconds with a 25 second break. You will complete each set 4 times through

Circuit 1

Deadlift – Please please please be sure to watch the video if you are feeling unsure about your form for deadlifts. Form is everything with this move. Remember, weight in heels, flat back, tummy tucked
Ball Roll Ins– Hello hamstrings. On your back, place the heals on the ball with your legs extended out straight. I like to keep my hands placed firmly on the ground to help with stability. Now lift your bum up as you slowly bring the ball towards you, switching the weight from your heals to your toes. Be sure to watch the video for extra instructions
Bridge off the Ball – This takes the classic bridge to a whole new level. CAUTION – you may start cursing!
Donkey Rainbow Kicks(alternate sides with each round) – In a table top position, straighten one leg behind with your toe on the floor. Lift your leg and tap from side to side, bringing your leg up and making a rainbow with your foot.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today Badass,
Kaylie

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33 Comments

Kendra Lawrence on April 8, 2019 at 3:17 pm

All done! We switched it up to make the times work for us :)
Reply
- Kaylie Ginn on April 8, 2019 at 7:57 pm
  
  you gals are getting cray cray, hehe
Patricia Best on April 9, 2019 at 9:27 am

I’ll be thinking of you tomorrow for sure!
Reply
- Kaylie Ginn on April 10, 2019 at 10:45 am
  
  heheheh xx
Julie on April 10, 2019 at 5:56 am

Wooooow! The sweat is just dripping off me!
Reply
- Kaylie Ginn on April 10, 2019 at 10:46 am
  
  YESSSS love that <3
Andrea Was on April 10, 2019 at 6:08 am

Loved today’s workout but unfortunately I don’t have an exercise ball and did statue of liberty’s instead of the Ball Roll Ins. Maybe have an alternate exercise when there is no ball available. I live in a condo and have no where to store it. Also I wore ankle weights for the Donkey Rainbow Kicks. Thanks Kaylie!
Reply
- Kaylie Ginn on April 10, 2019 at 10:47 am
  
  deadlifts are also a great alternative for the ball roll ins too :)
Andria684 on April 10, 2019 at 6:41 am

Another good one! I’m going to feel that tomorrow ?
Reply
- Kaylie Ginn on April 10, 2019 at 10:48 am
  
  yay you are!! woohooo
Nicole King on April 10, 2019 at 12:29 pm

I was in such a foul mood this morning. This was just the kick in the ass I needed to shake it off! Thanks Kaylie!
Reply
- Kaylie Ginn on April 11, 2019 at 11:14 am
  
  My pleasure babe, it was def a kick in the BOOTY
Kate Stock on April 10, 2019 at 3:25 pm

So I’m going to be cursing you tomorrow for this one!!
Also as a side note, what’s a modification or alternative move for the roll in? I think my hamstrings are just so tight normally I find it hard to do it without straining my back
Reply
- Kaylie Ginn on April 11, 2019 at 11:15 am
  
  Hey babe, if deadlifts feel ok with your back just got with that!
Jennifer Wiggans on April 10, 2019 at 4:36 pm

Enjoyed that one! Thanks
Reply
- Kaylie Ginn on April 11, 2019 at 11:16 am
  
  YAhhooo glad to hear
Angelika Henning on April 10, 2019 at 6:55 pm

My goodness my bum
I will be sore tomorrow!
Reply
- Kaylie Ginn on April 11, 2019 at 11:17 am
  
  Hope you are feeling ok today babe
Carolyn Stanbrook on April 10, 2019 at 6:57 pm

Ouch..Ouch..Ouch…This was such a good one that I’m sure I’ll remember it, or my hamstrings will, for days.
Reply
- Kaylie Ginn on April 11, 2019 at 11:17 am
  
  hehe yes, you may be walking a little funny today!
Daniella on April 10, 2019 at 6:59 pm

hamstrings were shaking and screaming in pain. How do you get so high up to do the bridges and ball rolls? I could barely get my butt of the ground!
Reply
- Kaylie Ginn on April 11, 2019 at 11:18 am
  
  practice! I was exactly like you when I first started with these moves. Slowly I have built up the strength and core control.
Tamiah on April 11, 2019 at 7:24 am

Thanks Kaylie! That was fierce however I had to modify the ball stuff because I couldn’t stay balanced for some reason. Ah well, it was still a good one! Thank you!
Reply
- Kaylie Ginn on April 11, 2019 at 11:20 am
  
  The balance for this is super tricky. But with practice you will get better and feel more supported. just takes time and practice!
Jackie Dixon on April 14, 2019 at 12:08 pm

Yay! I fit this on after groceries and kids swimming and before birthday party. Having trouble making time to exercise but feels so good when I do. My butt and legs thank you!
Reply
- Kaylie Ginn on April 15, 2019 at 8:02 am
  
  Wow thats impressive to still squeeze your workout in with the busy of a day! good for you!
Kristina Bergeron on April 14, 2019 at 12:21 pm

My ball came in yesterday! Happy with the new toy :)
Reply
- Kaylie Ginn on April 15, 2019 at 8:02 am
  
  YAY that fantastic!
Jackie McDonald on April 14, 2019 at 2:01 pm

Legs are so shaky but I love working on a perky booty!
Reply
- Kaylie Ginn on April 15, 2019 at 8:03 am
  
  HELL YAAAAA
AmandaA on April 14, 2019 at 3:11 pm

Woohoo, the ball is back! Great workout, LOVE starting with some quick cardio to get amped up. Still shake a lot when I use the ball, excited to practice more, but I love using it because it feels like play!
Reply
- Kaylie Ginn on April 15, 2019 at 8:04 am
  
  I am still shaky on the ball haha, its so hard!! I a, glad you dig the ball workouts!
April Patch on April 18, 2019 at 6:04 pm

Happy start to my long weekend! Yay! 4 left on my list to do now and a 4 day weekend, hmmm that is convenient! ?
Reply

22 Minute Holy Hamstring Workout

33 Comments

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