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.

 

8 Minute Abs

This is a quick 8 minute core workout. Complete as many rounds of these moves as possible in 8 minutes. For each move, focus of keeping your core tight. Keep a steady pace, so that you utilize your core muscles as much as possible and burn more calories. Keeping tension on the muscle for longer periods of time, helps to gain lean muscle and definition – so rest only if needed.

Set a timer for 8 minutes and complete the following as many times as possible:

Windmill (right) – 10 reps
Windmill (left) – 10 reps
Scissor Crunch – 10 reps/side
Crab March – 10 reps/side

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Windmills (left/right) Holding a weight in right hand, stand with feet slightly wider than hip-width, rotate left toes outward and raise right arm above head, keeping eyes on the weight. Shift hips to the right as you lower your left hand to the floor, keeping you chest lifted. Keep body as flat as possible and keep torso still. Shift pelvis to center and distribute weight evenly to both feet as you come back to standing. Complete reps then switch sides.
For an added challenge, hold a weight in each hand.
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Scissor Crunch Lay on your back with legs straight. Scissor your legs by lowering one to just above the ground and the other toward your chest and crunch up, reaching your arms to each side of your leg. Lower your back down as you switch legs and repeat, keeping legs and shoulders lifted throughout.
Crab March Get into reverse tabletop with your hands under your shoulders and back straight (facing to ceiling). Keeping your knees bent, lift your left knee toward your chest and tap it with your right hand. Lower and repeat lifting the right knee and tapping it with the left hand. Continue alternating sides, keeping your hips lifted.

 

 

Pendulum Workout

This is a 10 minute AMRAP (as many reps as possible) workout. There will be 4 exercises, of which you will complete as many times as possible with the time given. 3 of the moves are pendulum moves, which require core strength and balance. For all exercises in this workout, keep you core tight and strong, to get the full benefit of the workout. A tight core also helps to give you balance and proper form for these exercises. This workout you will definitely feel in your legs and core.

Set a timer for 10 minutes and complete the following moves for as many rounds as possible, resting only if needed.

Plank Pulls – 10 reps
Pendulum Swing – 20 reps
Pendulum Chair Squat (Left) – 10 reps
Pendulum Chair Squat (Right) – 10 reps

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Plank Pulls Place a dumbbell or small weighted object to the left side of your torso and bring your body into a full plank position with your hands directly below your shoulders, abs tight. Shift your weight to your left hand as you grab the weight with your right hand and slide it under your body to the right. Transfer weight onto right hand and repeat with the left, pulling the weight back to the left. I like to use my 25 lb sandbag (like shown in the picture), which you can drag on the floor instead of picking up.
plank-pull-thru
Kettlebell Pendulum Swing This exercise reinforces the loading of the butt and legs and the activation of the lats. start in your swing stance, using a heavy kettlebell. A heavier kettlebell is easier to use during the pendulum than a lighter bell, the more weight the more it counterbalances your hips. Grab the kettlebell with 2-hands and swing the kettlebell explosively between your legs as you’re hinged forward at the hips (like a traditional KB swing). Swing the weight back forward in a floating motion (using your lats, not your arms to swing it forward), as the kettlebell swings to the front stay low and sit back and down (instead of standing up). Tighten your glutes, keep your shoulders down (do not shrug) and your back straight in a hinged forward-like squat. Now use your arms to swing the weight back between your legs as your weight shifts back forward. Repeat staying low with a neutral spine. If you lose neutral spine, lower your weight.

Here is a video on this move, skip ahead to about the 2 minute mark: http://www.sweatfactor.com/blogold/low-impact-cardio-exercise/

Pendulum Chair Squat (left/right) Stand on your left leg, hands together at your chest. Squat down and lift and cross your right leg over your left knee. Pause, then straighten out of the squat and swing your right leg straight out to the side. Lower back into the squat, bringing the right leg back to cross over the left knee. Try to stay balanced on your left leg throughout. After reps, switch legs.

I couldn’t find a pic of the entire move, but I found one of what the squat part should look like, and then the swing.
crossleg
pendulumchair

10 Minute Intense Upper Body Workout

This is a 10 minute workout, meant to fatigue your upper body. Start with a challenging weight for each exercise, one that fatigues your muscles by the end of the given reps. As the workout progresses, decrease weight as needed with each round. There are 3 exercises that you will do as many times as possible for 10 minutes straight.

The purpose of starting out with heavy weight, is to maximize your muscle usage and burn because the workout is so short. Take as minimal breaks as possible, to keep an elevated heart rate and to increase calorie burn.

Set a timer for 10 minutes and complete the following exercises as many times as possible:

Step and Swing – 20 reps
Shoulder to Shoulder Press – 12 reps
Lateral Raise – 10 reps

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Step and Swing Perform a kettlebell or Sandbag swing while alternate stepping side to side, swinging the weight between your legs as you come to center with legs apart. Elevate the weight and switch hands as your feet step together. As you step to the right the bag should be in your right arm, swinging under your legs. Step back together as you bring the bag up and switch hands, then step to the left as you bring the bag down between your legs with your left arm. Repeat alternating sides (each swing = 1 rep).
Shoulder to Shoulder Press Hold a sandbag, dumbbell or barbell on your right shoulder with ends facing forward and back. Gripping with both hands, lift the weight up and over your head to the other shoulder. Repeat pressing shoulder to shoulder, using your legs for momentum if needed. If you find yourself arching your back, use a lighter weight.
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Lateral Raise Stand with a slight bend in your knees, your low back slightly arched, chest out and midsection tight. Hold a pair of dumbbells with a neutral grip outside your thighs. Raise the dumbbells out to your sides in a wide arc, keeping your elbows high while maintaining the slightly bent elbow position. Raise the weights to just above shoulder level, then lower under control. Be sure to not shrug your shoulders, so that your lats are doing the work. If you find yourself shrugging your shoulders, lower your weight.
Dumbbell-Lateral-Raise-Muscle-Performance

Sweat and Get Lean Total Body Workout

This workout uses different weight and body weight exercises with cardio intervals in between. Take your time with the weight rep intervals, and push yourself on the cardio interval. Take minimal rest between each exercise, resting 1 minute between sets (you will complete this workout 2 times).

The cardio intervals will be burpees and kettlebell/sandbag swings.

Complete 2 sets of the following workout, resting 1 minute between sets.

Burpees – 15 reps
Dive Bomber + Cross Knee Tuck – 10 reps
Burpees – 15 reps
Pulse Squats – 30 reps
Burpees – 15 reps
Narrow Squat Jumps – 20 reps
Kettlebell or Sandbag Swings – 30 reps
Reptile Pushups – 10 reps/side
Kettlebell or Sandbag Swings – 30 reps
Lunge & Rotate – 10 reps/side
Kettlebell or Sandbag Swings – 30 reps
3 Part Abs – 20 reps
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Burpees Do with push-up and jump for as many as possible. If needed remove push-up.
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Divebomber + Cross Knee Tuck  Do a dive bomber. When coming back up to start position, transition to plank and bring your right knee to your left elbow, then your left knee to right elbow. Return to dive bomber start position and repeat.divebomb  kneetuck
Pulse Squats Position your legs in a wide squat position with your toes pointed out about 45 degrees. Hold a dumbbell with both hands, it should be positioned between your legs so that the dumbbell ends face front and back. 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 all reps.
Narrow Squat Jumps Start with legs shoulder-width apart. Jump up as high as you can into the air and land in a squat position. Immediately jump back into the air and continue for all reps.
Kettlebell/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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Reptile Pushup Start in push-up position. Bend elbows and bend your right knee towards your right elbow (turn toward it slightly). Push up straightening leg and lowering back to start. Repeat alternating sides.
reptile-pushup3
Lunge and Rotate Stand holding a 5-10 lb weight straight out at chest level with both hands. Lunge with left leg forward, bracing abs and twisting to the left. Twist back to center, step back and repeat with the right leg and twisting to the right. Repeat alternating sides.
lungetwist
3 Part Abs Lay with your arms stretched out behind you, legs lifted straight up above your hips. Spread legs into a V and crunch up bringing your arms between your legs. Lower your shoulders and bring legs back together, then lift hips up with straight legs. Lower hips, then lower legs toward the ground, raising them back up before they touch the ground. Repeat sequence. (V-crunch, Hip lift, Leg lower)

8 Minute AMRAP – Legs and Core

Here’s a quick 8-minute AMRAP (as many reps/rounds as possible) workout. Push yourself for the entire 8 minutes to complete this workout as many times as possible. Take a quick break when needed, but work your ass off for just 8 minutes to get the most out of this workout.

I completed 4 rounds + 13 reps of this workout.

Set a timer for 8 minutes and complete the following back to back:

Suitcase Squat  – 5 reps/side
Weighted Sit-up – 10 reps
One-Leg Row and Tuck – 10 reps/wide

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Suitcase Squat (left/right) Stand with feet hip-width apart, arms by sides, holding a dumbbell in right hand. Lower into a squat bringing weight as close to the ground as possible and repeat.Complete reps then switch to the left hand.
suitcase
Weighted Sit Up Start laying down with legs straight and holding a dumbbell with both hands back over your head. Sit up- keeping the reaching with the weight toward your feet. Bend your knees slightly if needed. Lower back to star, bringing the dumbbell back toward the floor behind you.
One Leg Row and In (left/right) Stand holding a dumbbell/kettlebell in your right hand and put all weight on your left leg as you raise your right leg behind you as you hinge forward and hold the weight straight down from your chest, left arm reached out past your head for balance. Row the weight toward your chest bringing your elbow back as you bend your elevated leg tucking the knee toward your chest. Lower the weight and straighten your leg back behind you. Repeat keeping all weight on your standing leg and leaning forward. Complete reps then switch sides.