Workout

MOVE // Booty band floor work

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A very simple series of workouts with the booty bands from The Xbands will help you engage your glutes before you strength train. This set takes less than 30 minutes and perfect to do at home. I like to do them while watching TV or in between turns while playing board games with the kids. Use GOFITJO coupon code upon check out at www.thexbands.com

4 sets of 20 reps on each leg of straight leg donkey kicks, bent leg donkey kicks, and 4 sets of 20 glute bridges.  Add 4 sets of air squats with the bands above your knees for extra credit!

Straight leg donkey kicks -For the donkey kicks place the band above your knees, straighten one leg and lift up squeezing your glute, lower down with control. 

Straight leg donkey kicks -For the donkey kicks place the band above your knees, straighten one leg and lift up squeezing your glute, lower down with control. 

Bent leg donkey kicks - For the donkey kicks place the band above your knees, straighten one leg and lift up squeezing your glute, lower down with control.

Bent leg donkey kicks - For the donkey kicks place the band above your knees, straighten one leg and lift up squeezing your glute, lower down with control.

Glute bridges  - place bands above the knees and squeeze your quads outwards to engage your abductors and thrust your hips upwards slowly and controlled, keeping your glutes engaged. (You should feel this burning right under your seat)

Glute bridges  - place bands above the knees and squeeze your quads outwards to engage your abductors and thrust your hips upwards slowly and controlled, keeping your glutes engaged. (You should feel this burning right under your seat)

DO: Glute Workout

Here's a little workout for ya, perfect for a little butt lift for those short summer shorts:  "Freedom from cellulite" WOD:

20 minutes on the stairmill with kickbacks (go on a slower pace and skip a step)

3 x 15 reps single leg press

3 x 15 reps single leg stiff dead lifts 

3 x 15 reps single leg squats 

4 x 12 reps jumping squats

Super set w/

4 x 60 seconds wall squats (get low)

 

Abs Tri-set:

3 x 15 reps 25lb plate froggy sit ups

3 x 15 reps BOSU Ball crunches

3 x 60 second planks