Tuesday, May 30, 2017

Better Boo-tay Lower Body Circuit



Now that the unofficial start to summer is here, you might be thinking of ways to get yer @ss in gear...literally.  Here is a lower body circuit workout that will have those buns burnin' in no time!

Sumo Squats- Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips as deep as is comfortable, so your thighs are parallel with the floor, making sure to keep your weight back on your heels.  Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement pushing the hips forward slightly.

Lunges- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, keeping your knee behind your toes, making sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position and repeat on the other side for one rep.

Lateral Jumps- Start in a small squat. Jump sideways to the left, landing on your left leg and crossing your right leg behind you. Jump to the right with and land on your right leg to complete one rep.

Side Squat Walk- Stand with feet directly underneath your hips, abs, and glutes tight.  Squat halfway down and sidestep to the right as far as you can while keeping your core completely straight up and down. Bring the left leg toward the right and repeat for 3-4 side steps and back for one rep. Keep your pelvis straight and avoid rocking your body and pelvis as you walk.

Curtsy Lunges- From a standing position, step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle then return to standing, and switch sides to complete one rep.

Ski Squats- Stand with your feet touching. Bend your knees, lowering your hips deeply, making your thighs parallel with the floor if you can. Keep weight back on your heels.  Then stand back up, straightening the legs completely, squeezing the glutes and repeat.

Good Mornings-  Stand with your feet hip-width apart and place your hands on the back of your head with your elbows opened wide.  Pull in your abs and keep your back neutral while pressing your butt backward, hinging forward at the hips, until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.  Return to standing, squeezing your glutes when you are upright.

Squat Hops- Stand with your feet shoulder-width apart.
Start by doing a regular squat, then as you come up, jump 1-2" off the ground.  (Or just come up on the toes to keep it low impact)  When you land, lower back into the squat position and repeat.

Reverse Lunges- Stand with feet together. Take a large step backward with your left foot.  Lower your hips so that your front leg (right thigh) goes parallel to the floor and your right knee is directly over your ankle. Keep your left knee bent at 90-degrees and pointing toward the floor. Step the left foot in, and lunge back with the right foot to repeat on the other side.

Hamstring Curls- Standing with your feet slightly further than hip distance apart, curl the left leg to the left glute returning the left foot to the ground.  Then repeat on the other leg to complete one rep.

Single Leg Deadlift- Bend your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.  Hold this position for a moment to challenge your balance.  Slowly come to a standing position and repeat with the other leg to complete one rep.

Stretch!

(This information is for general purposes only and should not be construed as medical advice. Always consult your doctor before beginning any training or lifestyle program.)

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3 comments:

  1. hey lady... I am going it solo (no more expensive trainers for me) where do you get your workouts? I have been web searching and have found SEVERAL but is there one go to you use all the time?

    ReplyDelete
  2. This is a great workout and you do a great job of putting these together.

    ReplyDelete
  3. These are really good. I have to modify so much because of my knee and lunges are a no-go for me at this point. But the other ones I think I can do with some modifications. I'm doing my clamshells daily!

    ReplyDelete

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