Posted on September 02, 2014 by Jenny Cromack

Unfortunately you can’t just sport reduce fat, it requires working the whole body! To tone the back of the legs the story is no different. In this programme How To Tone The Hamstrings we can use exercises to improve the density, not size, thus making them look and feel tighter. However, the fat over the top must go, otherwise you’ll have a tight firm hamstring covered in wobbly fat….not the best look! The best program outline I can suggest involves a two prong approach:

1. You need to Involve Good quality HIIT training to addressee the fat (sprinting or rowing has the added bonus of further helping to develop and tone the hamstrings) so opt to perform the HIIT using these exercises.

2. You need to include resistance training that activates the lactic acid pathway and helps burn fat. The resistance training will help metabolise fat whilst also helping improve the capillary density, fibrous density and general tone of the muscle.

Run this program for a short period of time, I would suggest no more than 30 days (based on 4 sessions per 6 day cycle) as this period of time and frequency will deliver the best possible results.

6 Day Cycle Overview

Day 1 (HIIT Protocol)– if you don’t like running, use a rowing machine.

• A1. Sprint 800m (recovery walk 200m)
• A2 Sprint 600m (recovery walk 150m)
• A3 Sprint 400m (recovery walk 100m)
• A4 Sprint 200m (rest 120s)

Repeat A1-A4 2x (during Weeks 1-4) then 3x during Weeks 5 and 6

Day 2 (Resistance Training, Lactic Acid) use a weight that represent 60-65% 1RM

• A1. Romanian deadlift 3-4 sets 12-15 reps (tempo 5010)
• A2. Incline DB chest press 3-4 sets 12-15 reps (tempo 5010)
• A3. Negative phase only pull ups 3-4 sets 12-15 reps (tempo 5000) Rest 45s

• B1. Full high bar olympic back squat 3-4 sets 12-15 reps (tempo 5010)
• B2. Laying Hamstring curls 3-4 sets 12-15 reps (tempo 5010)
• B3. Military press seated, narrow grip 3-4 sets 12-15 reps (tempo 5010) Rest 45s

• C1. Glutei clam hip abduction machine 5 sets 12 reps (tempo 7010)
• C2. Seated hamstring curls toes in 5 sets 12 reps (tempo 7010)

Day 3- REST DAY!

Day 4- HIIT Protocol

• A. Sprint 200m (rest 2x as long as the interval takes) Repeat 15 sets

Day 5 (Resistance Training, Lactic Acid) use a weight that represent 60-65% 1RM

• A1. Sumo variation deadlift 3-4 sets 12-15 reps (tempo 5010)
• A2. Wide grip pronated lat pull down 3-4 sets 12-15 reps (tempo 5010)
• A3. Decline close grip bench press 3-4 sets 12-15 reps (tempo 5000) Rest 45s

• B1. Walking barbell lunges 3-4 sets 20-26 steps  (tempo 3010)
• B2. Bent over close grip supinated rows 3-4 sets 12-15 reps (tempo 5010)
• B3. Glutei barbell bridge 3-4 sets 12-15 reps (tempo 5010) Rest 45s

• C1. Hip aduction machine 5 sets 12 reps (tempo 7010)
• C2. Seated hamstring curls toes out 5 sets 12 reps (tempo 7010)

Day 6- Rest

Day 7- Repeat from Session 1

There you have it, this is a good place to start to tone your hamstrings, if you have any further questions please drop any of the motive8 north personal trainers a line for more help.