Advanced Hamstrings Lose Fat Workout — No Equipment

Advanced no-equipment hamstring workout designed for fat loss, focusing on strength and endurance. Follows NASM OPT model.

Level: advanced · Muscle group: hamstrings · Equipment: none · Duration: 30 min

Exercise Breakdown (7 exercises)

  1. 1. Dynamic Hamstring Stretch (walking)
    1 sets · 10 per leg reps · 30s rest
  2. 2. Glute Bridge March
    3 sets · 10 per leg reps · 60s rest
  3. 3. Single-Leg Romanian Deadlift (bodyweight)
    3 sets · 8 per leg reps · 75s rest
  4. 4. Pistol Squat Progression (assisted if needed)
    3 sets · 5 per leg reps · 90s rest
  5. 5. Bear Crawl
    3 sets · 30s duration reps · 60s rest
  6. 6. Plank with Hamstring Curl
    3 sets · 10 reps · 60s rest
  7. 7. Static Hamstring Stretch (lying)
    1 sets · 30s per leg reps · N/A rest

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