Ever since writing about the fit Mr. Tim Ferriss, author of The 4-Hour Workweek and The 4-Hour Body, I’ve thrown his “Critical (M)Ass” workouts into my gym routine. I love his two circuit-style programs and, whenever I feel like ramping up the intensity, I just add more weight to the mix. Not sure if that’s what killed me when I did “Workout B”  two Saturdays ago but I do know that my hamstrings were on fire come Monday morning. They stayed that way for a solid four days. If you saw me limping around downtown last week, it was Tim’s fault.

It’s like he’s laughing at my pain.

So if you’re into working your hamstrings — or just looking for just a new workout challenge — try one of his workouts. They’re both described (with videos) in the link above, but here’s what Workout B is all about, taken straight from his blog:

1. One-leg Romanian Deadlift (RDL) (10–12 reps each side)
2. Chin-up (four-second negative lowering portion only) × 10 or until you cannot control descent
3. One-leg hamstring curls on a Swiss ball—6–12 reps each leg
4. Plank for abs (and gluteus medius on sides) -> Progression: start with 30 seconds front, 30 seconds each side, working up to 90 seconds maximum
5. Reverse hyper × 15–25

Repeat sequence 2–4 times. Feel the burn for days afterwards. Curse (or thank?) Tim.

~Michelle

{Photo via here.}