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.
sumo
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.

kneefinish

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.

 

 

10 Minute AMRAP Core Workout

Set a timer to 10 minutes, and knock out as many reps/rounds of these exercises as you can. You will need a stability ball and a set of dumbbells.

{10 minutes – 10 reps each}

Crunch and Press
Backward Toe Touch
Switch Touch Down
Elevated Roll-Up

 

Crunch and Press Position yourself on a stability ball so that your upper and middle back rests on the ball, knees bent 90 degrees. Hold a pair of dumbbells in front of your shoulders, elbow pointed out to the sides. Crunch up and press one weight up and past center. Lower and repeat with the other arm.

 

Backward Toe Touch Lay with your arms reached overhead and legs straight. Lift your legs and then hips up and bring your feet over your head to touch your hands, which are about an inch or 2 off the ground. Lower legs and raise them again before touching the ground.

 

Switch Touchdown Stand with right leg out to the side, toe touching the ground, and hinge forward at the hips with your left fingers touching the ground. Come up slightly and you switch legs, bringing the right one center and the left one out to the side and touching down with your right hand. Continue at a quick pace.

touchdown

 

Elevated Roll Up Lie face up, heels on a bench or stability ball, arms extended on floor above head. Engage abs and slowly roll up to tough fingertips to toes. Reverse movement.

15 Minute Abs

This workout will engage your core and work those abdominals. Be sure to watch your form, keeping your core engaged will help you do so. If you find yourself losing you form on the planks, only complete 2 rounds instead of 3.

45 seconds work – 15 seconds rest:

Plank Leg Lift and Taps
Mt Climbers + Push-up
Reptile Planks
Bike Abs
Scissors

 

Plank Leg Lift and Tap Start in full plank position, lift one leg of the floor (squeeze your glute to lift your leg). Cross it over the stabilizing leg, tapping the floor if you can. Bring it back up and down, and repeat with the other leg.

 

Mountain Climbers + Pushup Come into plank with hands on ugi ball or bosu ball. Jump right foot forward toward right hand and switch legs so left leg is forward. Do this 3 times, and on the 3rd, do a pushup while your leg is still forward. Continue sequence of 3 climbers then a pushup. You should have alternating legs forward on each pushup. If you don’t have a bosu or ugi ball, place your hands on a low step.

 

Reptile Planks Start in plank position. Lift right leg and and bend knee to right elbow. Straighten leg and lower. Repeat alternating sides.

reptplank

 

Bike Abs Lay with your legs straight and elevated slightly off the ground, hands behind your head and shoulders slightly lifted. As you crunch up bend your right knee and twist to bring your left elbow to the right knee. Lower to start and repeat to the other side, and continue alternating.

bikecrunch

 

Scissors Lie on back with arms at sides, palms pressing into floor, or place hands behind head. Lift both legs straight up, pressing lower back into the ground. Slowly lower your right leg down toward the ground, then scissor your legs to lower the left, and bring right up and repeat alternating.

Badunkafit 30-Day New Year Abs Challenge

Here’s a calendar for the month of  January, with a group of ab exercises for each day. The  exercises are abbreviated and listed below with images. Take a brief moment each day to try to get these in – let’s tighten that core that may have been affected by the holidays! You may need to save the image of the calendar and print it. I had a hard time making it big and not having it be blurry.

Reverse Crunch (RC)
Bicycle Crunch (BC)
Scissor Kicks (SK) – both legs equals 1 rep
Double Crunch (DC)
Mason Twist (MT) – twist both ways equals 1 rep

Jan Abs

bicycle
Bicycle Crunch (BC)
doublecrunch
Double Crunch (DC)
legscissors
Scissor Kicks (SK)
reverse
Reverse Crunch (RC)
russtwist
Mason Twist (MT)

Holiday Gut and Glute Workout

Happy Holidays everyone! This workout will target those areas that get hit the hardest during the holiday season…with all those christmas goodies – your gut and your butt!

Complete 3 sets of these exercises, resting about 30 seconds-1 minute between moves. Start with a 5-10 minute warm-up of your choice. Be sure to keep your core engaged during ALL of these exercises.

Rocking Plank (30 reps) – Start in elbow plank with your feet together. Keeping your abs engaged rock forward and then back on your toes (1 rep). This will work your core and your legs.

Hip-Taps

Hip Thrust (12 reps) – This is one of my favorite glute exercises. Begin seated on the ground with a bench, chair or stability ball behind you. Place a weight of your choice on your lap and lean against the bench/ball. Lift your hips off of the ground and position feet such that your shins are in line with your ankles, and only your upper back is on the bench or ball. Then, thrust your hips up vertically— your shoulder blades and feet should be supporting your weight. Slowly lower and repeat.. I use either 2-10lb dumbbells or a barbell. You can also do this without any weight

Fit Fast Booty Blast - A 30-minute butt-shaping workout!

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Kettlebell/Sandbag Swings (15 reps) – This will not only work your glutes, but it will also engage your core as well. I use either a kettlebell or a sandbag….both are great! Begin with legs about shoulder-width, grasping the weight with both hands. Push glutes back, bend forward at the hips and let your arms swing backward through legs. Then drive hips forward to swing kettlebell to shoulder height. Your body should be in a straight line at the top of the swing. The power for the swing should come from your glutes, and keep your core engaged throughout. You can also use a dumbbell for this and hold it with both hands on one end.

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Good Mornings (12 reps) – Another one of my faves – it’s more of a hamstring exercise, but it will work the entire back of your legs/butt. Position a sandbag or barbell on back of shoulders and grasp the sides. You can also do this holding a dumbbell on top of each shoulder. Keeping back straight, bend hips to lower torso forward until parallel to floor. Raise torso until hips are extended. Repeat. Begin with very light weight and add additional weight gradually to allow your body to adapt. Throughout lift keep back and knees straight and do not lower weight beyond a mild stretch through hamstrings. Full range of motion will depend on your flexibility.

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Windmills (12 reps) – Lay on your back with your arms straight out to the sides and your legs extended straight up over your hips. Keeping your lower back on the ground slowly lower your legs down and to the side – as far as you can go while keeping your lower back to the floor. Use your core to lift your legs back up, and then drop them to the other side (1 rep). This should be a slow and controlled movement – the slower your lift and lower your legs, the more strength you use from your core. (Cat buddy is optional!)

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Extended Leg Lizards (10 reps/side) – This exercise will work your glutes and core at once. Come into plank with your hands on a bosu or ugi ball, or you can do these with your hands on the ground. Using an unstable surface increases engagement and strength of your core. Lift your right leg straight up to engage your glute, then bring your knee up to your right elbow, crunching your obliques. Your leg should be bent out to the side and parallel to the ground. Straighten your leg back behind you and lower it slightly, but keep it from touching the ground. Lift it again and repeat. Complete all reps and then switch legs. Your glutes AND core should be engaged the entire time.

plank  repplank