Memorial Day Weekend Gut and Glute Workout

The long holiday weekend is great for having a good time and celebrating with some good food and beverages, but may little time or desire to get a workout in. Take 20 minutes and give this gut and glute workout a try.

This is a AMRAP workout, so you will complete as many rounds/reps of this workout as possible in 20 minutes. Push yourself and SWEAT IT OUT! Make up for some of those beers you’re drinking.

Set a timer for 20 minutes and complete the following as many times as possible:

Good Mornings – 10 reps
Kettlebell/Sandbag Swings –
20 reps
Pulse Squats – 20 reps
Hip Tap + Leg Raise Plank – 10 reps


Good Mornings Stand with your feet shoulder-width apart and hold a pair of 10-15 lb dumbbells at your shoulders, palms facing forward, or place a barbell/sandbag on your shoulders. Keeping your knees slightly bent and your torso straight, slowly bend from your hips until your upper body is parallel to the floor. Hold for briefly and return to start.

It’s important not to go too heavy on the weight, otherwise you may put too much strain on your lower back.
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Kettlebell or Sandbag Swings Hold weight with both hands in front of you, legs shoulder width or wider apart. With straight arms, squat slightly and bring the weight back between your legs, and push through your heels as you swing the weight forward and up to in front of your face. Squeeze the glutes and squat again as the weight comes down to back between your legs as you repeat in a continuous motion. Be sure to keep your shoulders relaxed and use your legs and core to lift the weight.
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Pulse Squats Position your legs in a wide squat position with your toes pointed out about 45 degrees. Hold a dumbbell with both hands, positioned between your legs. Keeping your torso upright and your stomach tight, lower down into a deep squat. At the bottom of the squat, engage the glutes and feel your weight in your heels. In a quick and deliberate rhythm, continuously lift and lower your body a few inches (in a pulsing motion). Make sure to keep pressing through your heels. Pulse for 20 reps straight.
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Hip Tap + Leg Raise Plank Start in elbow plank. Keeping your body straight, lower your right hip to the ground by pivoting on your toes. Lift and rotate to tap your left hip to the ground. Come back to center/elbow plank and lift your right leg straight up behind you, then lower and repeat with the left leg. (1 rep) Repeat sequence. *on the leg raise, be sure to keep your core tight and straight, using your glutes to lift the leg.
Hip-Taps
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Sprint and Core Interval Workout

Sprint interval workouts are a great way to get a quick and effective cardio workout in, especially if you are strapped for time or not a big runner or cardio fan. Every other round will consist of timed sprint intervals, which will be in between a variety of repetition exercises. This workout will focus on mainly the core for the rep exercises. Try to transition between each exercise with minimal rest. Increase or decrease your sprint time as needed, depending on your stamina and endurance.

Familiarize yourself with all of the exercises prior to the workout. There is a description of each below the workout. I also keep the treadmill running so that I can quickly hop back on, setting up a station next to it for my rep exercises.

usain

[SPRINT = 30 second treadmill sprint (8.0+ mph)]


SPRINT

Walking Pushups (8 reps)

SPRINT

Reverse Crunch (20 reps)

SPRINT

Walking Pushups (8 reps)

SPRINT

Reverse Crunch (20 reps)

SPRINT

Weighted Leg Strike (10 reps/leg)

SPRINT

Weighted Double Crunch (20 reps)

SPRINT

Overhead Lunge and Press (5 reps/leg – 10 reps total)

SPRINT

Weighted Double Crunch (20 reps)

Die/Cool Down


Walking Push-up Get into push up position with legs slightly wider than shoulder width. Do a push-up then walk hands and feet to the left and do a push-up. Repeat alternating directions. **Finish with modified push-up if you max out.
Reverse Crunch Lay on back, arms at sides, legs straight above hips. Lift hips off ground and legs straight up, feet towards the ceiling. Lower to start and repeat.
Weighted Leg Strike (left/right) Stand with feet lunge-length apart, right leg back, holding a 10- to 15-pound dumbbell overhead. Draw your right knee upward and bring the dumbbell down to meet your knee, keeping your arms straight. Tap the ball of your right foot on the floor behind you as you extend the dumbbell back overhead and quickly repeat. Complete time/reps for each leg.

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Weighted Double Crunch Lay on your back holding a dumbbell in each hand, arms reached behind you. Legs are straight in front of you and lifted off the ground slightly. Crunch up as you bring your knees to chest, bringing the weights to shins. Straighten arms and legs back to start and repeat.
pullover crunch
Overhead Lunge and Press Stand holding a barbell above your head. Step forward, lunge down and stay low and bring the bar down to your chest then press it back up. Step back to start and repeat, alternating lunging legs.