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.
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.
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.
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.
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.
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)
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)