And I’m back for round two of the bootlycious and lower body workout series. Feel free to mix and match exercises between the two workouts I posted… but don’t always pick the exercises you love, learn to incorporate the ones you love to hate.
Strengthen the glutes and hamstrings and your lower back will thank you. Also keep good posture and proper form throughout your workout. Today in a class I took, it was refreshing to learn from a good teacher. He brought my mind back to awareness of the exercises at hand, alignment and breathing. Even I need those helpful tips when I’m feeling fatigued. It was great to be lead through a workout where I could take away a lot of positives from it. I hope through my teaching and instruction, you will be able to do the same.
Here’s the run down to get those legs burning and strengthen those glutes:
Goblet Squat: 3×15
Lateral Lunges 3×15/leg
Single Leg Deadlift 3×12/leg
Glute Pulses: 3×25/leg
Static High Kicks: 3×25/leg
Wall Sits: 3×1 minute
Goblet Squats. Start in a squat stance with feet shoulder width apart and toes slightly pointed out to the side to give your hips some room. Hold the weight or kettlebell at chest height with shoulders back and core tight. Squat down letting that weight shift back to your heels and go as low as you can without losing good posture and core stability.
Inhale on the down and exhale on the way back up. This type of breathing goes for any exercise. During the work phase of the exercise, exhale… as you’re coming back to the start, inhale.
Lateral Lunges. Both feet should be facing forward as you take a big step out to the side with one foot. Keeping good posture with your shoulders back, bend that outside leg as if you are doing a single leg squat. As you drop into that outside leg, drive that butt back and shift your weight to your heels. Push off that outside leg back to your starting position with feet together. Do all the repetitions on one leg and then switch to the other.
Single Leg Deadlift. Start with the weight in your right hand. Since the weight is in your right hand, the right leg is the one that is going to do the moving. Keeping the weight extremely close to the left leg while keeping your shoulders back and your chest proud, skim your left leg with the weight as you lift your right leg straight back in line with your body. As the weight moves down your leg, your back leg will continue to move up keeping it in line with your body. Squeeze those glutes as you come back up to standing. You should feel a good stretch in the left hamstring and a good burn in that booty as you get back to the start of your exercise. Stay on the same leg for all 12 reps and then switch to the other side.
Glute Pulses. You can hold on to a chair or something stable if you need to or you can challenge yourself to some balancing and core stability. Extend your left leg out to the side pointing your toe. Since you want to lead with your heel you have to turn your body so that your knee is just about facing the ground and your hip is facing the sky. This is a small up and down motion pointing that toe throughout the whole range of motion. Try not to touch the step every time you come down to start, rather hover the stair and then raise back up in the air about a foot.
Static High Kicks. You will be in the same position as the glute pulses but you are going to lean into your support a little more this time. Lift your hip as high as your range of motion allows and flex the toe. Pretend you have a kick bag out in front of you and the motion this time is kick out to straight leg and then back in to a bent knee. Repeat on one side and then switch to the other.
Wall Sit. Find a space on the wall where you can come to a 90 degree angle with your legs. Feel free to lean forward just a little bit to flatten your back out on the wall. If you want a little more of a challenge while you hold this position, lift up off your toes and onto your heels. Hold this position without touching your legs for one minute.
Along with these exercises, make sure you are stretching out those muscles that you worked as well as rolling them out to get out any of the kinks you may have. It’s important to continue to work on your flexibility to help increase range of motion when strength building.
Of course, the most important thing to do is have fun and stay focused. Bring your awareness to the task at hand and breathe through each exercise.