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
||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.
|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.
||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.
|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.