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

Full Body Deadlift HIIT

This is a HIIT workout, but instead of a rest period between exercises you will be doing 30 seconds of deadlifts. This is referred to as active rest. There are 12 different exercises, with deadlifts in between for a total of 24 rounds.

For the deadlifts you can use a barbell or dumbbells, but keep them close so you can go right from your exercise to your deadlifts with as little rest as possible.

Here’s a list of the entire workout:

30 sec deadlift/active rest – 50 sec work
Deadlifts
Alternate One Leg V-ups
Deadlifts
Hip Lift and Reach
Deadlifts
Sumo High Knees
Deadlifts
Side Squat + Press
Deadlifts
Left Leg Hip Thrust
Deadlifts
Right Leg Hip Thrust
Deadlifts
Clean and Press
Deadlifts
Left Double Kickbacks
Deadlifts
Right Double Kickbacks
Deadlifts
Push-up + Toe Tap
Deadlifts
Wide to Narrow Squat
Deadlifts
Lying Shoulder Circle Crunch

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Deadlift Stand with feet about shoulder-width apart, a dumbbell in each hand or holding a barbell/sandbag, arms in front of thighs, palms facing body. Hinge forward from hips, keeping back and legs slightly bent, as you lower dumbbells to shin level. Return to start, squeezing your glutes.

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Alternate One Leg V-ups Lay on ground with legs straight, arms overhead. Simultaneously sit up and lift one leg reaching arms up your leg. Lower and repeat alternating legs.
Hip Lift and Reach Lay on your back with legs extended straight up and arms above your head. Lift hips and push feet toward the ceiling. Lower hips, then crunch up reaching yours hands toward your feet. Lower and repeat.
Sumo High Knees Stand with feet wide, toes pointed out, elbow bent so fists are by chin. Lift on knee up bent 90 degrees, while twisting torso toward knee. Hop to the same movement on the opposite side, twisting torso. Only one foot is on the ground at a time.

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Side Squat + Press Stand with feet together and a dumbbell in each hand in front of your chest with palms facing each other but under the dumbbells. Step to the right and lower into a deep squat, and as you step back to center push under the weights and press them overhead. Lower weights back to chest as you step to the left and lower into another low squat. Repeat alternating sides.
One Leg Hip Thrust (left/right) Lying flat, plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed. Pushing through your planted heel and both arms press your hips toward the ceiling until your body forms a straight line from shoulder to knee. Press your heel toward the ceiling. The focus is on the movement of the hips. You can also do this with your foot on a bosu ball or ugi ball. Complete time/reps then switch sides.

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Clean and Press Hold a barbell or sandbag with overhand grip in front of you. Bend knees slightly, lowering the weight to the ground. Forcefully lift the weight up to your shoulders and flip your wrists up so that your palms face up and weight is at your chest. Press the weight straight up overhead. Reverse the motion back to start and repeat.

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Double Kickbacks (left/right) Stand with knees soft, a weight in each hand at sides, elbows bent. Hinge forward at waist as you raise and extend arms into a triceps kickback while also lifting your left leg behind you. Return to start. Complete time/reps then switch legs.

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Push Up + Toe Tap Come into pushup position with your hands wide. Do a push up then bring your left foot forward and tap it with your right hand. Return and repeat the push-up and tap with the opposite foot and hand.
Wide to Narrow Squat Stand with feet hip width apart, sandbag on shoulders. Squat down and come up not quite to standing and step out to one side and squat again in a wide squat. Again, only come up partly and step back to narrow stance and squat again. Repeat stepping out to the other side and back in, alternating sides.
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Lying Shoulder Circle Crunch Lie faceup on a mat lifting light (three- or five-pound) dumbbells behind your head, palms facing the ceiling. Engage your core and lift your legs off the floor six inches, knees slightly bent. Keeping your arms straight, circle your hands toward your legs until the dumbbells touch behind your hamstrings. Simultaneously lift your head and shoulders off the floor while bending your knees slightly. Extend your legs out and your arms overhead, reversing the motion. Works: deltoids, chest, core. TIP: to keep tension on the lower abs, don’t let your upper legs go past 70 degrees.
lyingcirclecrunch

10 Minute AMRAP (As Many Reps as Your Buns Can Handle)

For this workout, set a timer for 10 minutes and do the following exercises in order for as many sets/reps as you can for the 10 minutes. This is a great glute workout that you are sure to feel tomorrow!

10 minutes – 10 reps each:

Pogo Hops Left
Pogo Hops Right
One Leg Hip Thrust
Switch Lunges

 

Pogo Hops (left and right) Stand on one leg, arms reached above your head. Lower your hands down next to your feet, remaining on one leg. Come up and hop on your standing leg, and repeat balancing on one leg throughout. After reps, switch legs and repeat.

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One Leg Hip Thrust Lay on your back and come into bridge, hands facing forward and hips lifted so that your body is in a straight line. Lower hips slightly and kick one leg up. Thrust hips back up to table top while bringing leg down. Repeat alternating legs never letting butt touch the ground. For added challenge, place feet on a bosu or ugi ball.

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Switch Lunges Start with one leg in front of the other (large lunge). Lunge down and come up jumping and switching legs, landing with other leg in front. Continue alternating legs. Pump arms to help with momentum.

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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.

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Glorious Glutes

It’s been a while since I’ve posted a badunka-dunk workout, so here ya go! This workout focuses primarily on your glutes and hamstrings. You will complete the exercises back to back 2 times through, and follow with the stretching exercises listed at the end. It’s a good idea to stretch prior to this circuit as well, since you will be working mostly one muscle group repeatedly.

Circuit (2 sets)

Narrow-Stance Deadlift (20 reps) – Stand with feet about 1-2 inches apart, holding a barbell or heavy kettlebell in front of thighs. Keep a flat back and lower the weight down. When you feel a stretch in your hamstrings, slowly stand and lock hips forward squeezing your glutes.

Kettlebell Swings (30 reps) – Stand with legs wide, holding kettlebell with both hands. Lower kettlebell toward the floor as you squat down. Press up through your heels and snap hips forward, swinging the kettlebell up in front of you. After 10 reps, switch to one-arm kettlebell swings and do 10/arm. These should be continuous – switch arms mid-swing.

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Squat + Side Leg Raise (15 reps/leg) – Place a sandbag or barbell on your shoulders and stand with feet shoulder width apart. Squat down, and as you come up lift your right straight up and out to the side. As you lower the leg, lower back down into a squat. Repeat alternating sides.

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Good Morning Bend (12 reps) – Stand with your feet shoulder-width apart and hold a barbell/sandbag on your shoulders, palms facing forward. 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 a few seconds and return to start.

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Hip Bridge with Leg Curl (10 reps/leg) – Lie on your back with your lower legs on a stability ball. Raise your hips until they’re aligned with your feet and shoulders. Raise your left leg until the bottom of your foot is facing the ceiling. Press your right heel into the ball and roll it toward your butt. Roll the ball back out. Keeping your hips lifted, repeat. If 1 leg is too challenging, do this same movement with both legs on the ball.

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Donkey Kicks (30 reps/leg) – Start on all 4’s resting on forearms, hands clasped. Lift left leg straight up with foot flexed. Keep hips straight down towards the ground and squeeze butt as you lift up towards the ceiling. Lower and complete reps.

Pogos (12 reps/leg) – Stand on left leg, right foot lifted off the ground behind you and arms strethced overhead. Bend at the waist and reach toward left foot. Return to standing, reaching your arms back overhead while balancing on your left leg (1 rep). Complete all reps then switch sides. To add a challenge, add a hop when reaching overhead.

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Plank Leg Lifts (12 reps) – This will also focus on your core. Start in plank with forearms on the ball, hands clasped. Slowly lift right leg as high as you can. Lower, then repeat on opposite side. (1 rep)

 

Stretches

Deep Glute Stretch (30 seconds/side) – Lay on your back and cross the left foot over right knee. Lift right knee to chest and hold.

Butterfly Stretch (30 seconds) – Sit with back straight and bend knees bringing the soles of your feet together. Grab under your feet and stretch the knees to ground and hold (do not bounce).

Downward Facing Dog (30 seconds)

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No More Saggy Badunka-dunk!

I am WAY overdue for posting a glute workout – and it’s just in time for the holidays. Prevent those holiday treats from going “straight to your butt” by implementing this workout a couple times a week.  These moves can be done at home, also. All you need is a moderately heavy weight/dumbbell or barbell – or you can do these without any weight.

Complete 3 sets of these 4 moves resting 1 minute between sets.

 

Plie Squats (20 reps) – Stand with your feet extra wide and have your toes pointing out at an angle. Be sure that your core is tight and chest is lifted and focus on keeping your weight on your heels. If you are using a dumbbell, hold it between your thighs. If you using a barbell or smith machine, make sure the bar sits on the meaty part of your back and not your neck. As you sit back, lead with your hips and make sure to sit down and back. Do not come straight down. The object is to target the glutes by isolating them and to also protect the knees by keeping them in alignment over the ankles. Go down to where your knees are about 90 degrees and then come up, squeezing your glutes.

 

Wide Stance Squat (20 reps) – These vary slightly from the plié squat. The feet are pointed forward rather than turned out, and the legs are slightly wider than hip-width. You legs may have been wider for plie squat, depending on your ability.  Same rules apply for form and execution though.

 

Narrow Stance Squats – (20 reps) – These squats differ from the wide stance in that the feet are positioned hip to shoulder-width apart. Toes are still pointed forward. Once again, same rules apply for form and execution. However, if you are holding dumbbells, hold them out to the side of your thighs rather than between your legs. You can also hold a weight plate out in front of you and get your shoulders engaged.

Pulse Squats – (20 reps) – These are definite stingers! You can position the feet in any of the squat positions for this. I prefer a slightly wider than shoulder-distance position. The pulse takes place at the bottom half of the movement, so sit into the squat and only come halfway up. Then, go back down into the squat and continue that 20 times.

Feelin’ the burn yet? Oh you will by the end!

 

30-day Glute Challenge

Here’s a 30 day challenge for that badunka-dunk! Print the calendar at the bottom of the blog and post it somewhere where it will remind you! Incorporate the daily exercise into your workout, or just knock them out on their own. You will see as the month progresses, there are more reps! It’s actually pretty intimidating (even for me!), but just pace yourself. Split it up into reasonable sets – maybe add a set to your workout circuit. There’s a variety of squats and lunges and other miscellaneous moves that will target those glutes (some examples below).

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Be sure to watch your form – only add weight if you’re comfortable. If you don’t do a lot of squats or lunges, start out with little or no weight and add on as you become more acclimated to the moves. I will be using my sandbag or barbell. You can use dumbbells too – whatever weight you have lying around. I do squats a lot, so I started off using my sandbag, which is 20+ pounds. But if you don’t do a lot of leg weight training, start off lighter, or without any weight. You don’t want to get sore and fatigued muscles right off the bat! For the hip lifts, I like to place my feet on my ugi ball for an extra challenge – but placing your feet on the ground will also be very effective! If you’re unsure on how to perform a move, message me or I’m sure you can YouTube it 🙂 – but those stick figures are pretty helpful!

On the squats and lunges, make sure that your knees do not bend past your toes – and keep a straight back throughout. If a move is too challenging, then modify it to fit your capabilities. For example, if the elevated leg squats (day 3) are too challenging, then do a side lunge (pic above). Any move that has “pulse/pulses” in it, hold the move and slowly pulse your body or leg for the given number of reps.

Enjoy and good luck!