While keeping your abs tight and your leg up, slowly lift your butt until you make a bridge with your body. Hold this position for 2 seconds, then slowly lower down.
Happy New Year Friends!
Why not start this year with a great glute workout? Give it a shot and let me know how you did.
Instructions:
Set your Interval Timer for 8 rounds of 15/45 second intervals. You will be doing a circuit of 4 exercises that you will go through 1-2 times in a row. Your goal is to complete as many reps as you can during each 45 second interval. You will have 15 seconds rest in between each exercise which gives you enough time to quickly switch from one thing to another.
Bulgarian Split Squats
Start by standing upright with a chair close behind you.
Take a dumbbell in each hand to add resistance.
Place one leg back onto the chair.
Lower yourself, making sure that your knee doesn’t go pass your toes.
Return back up to starting position.
Glute Bridge
Start on your back with your feet shoulder width apart and your knees bent. Now
straighten one leg and lift it straight up.
Start on the side of the chair with dumbbells in your hands.
Place the foot closer to the chair up .
Transfer your body weight to the heel and push into the heel to come onto the step with your other foot. Slowly step back down and repeat.
Single Leg Deadlift
Stand on one leg with hands by your side and your non-supporting leg out behind
you.
Keep your back straight, shoulders back and core engaged and lean forward from the hips (not the waist) towards the floor until you feel a stretch in your hamstrings.
Return to the start position and repeat
Enjoy your training and be thankful for your health!
Talk soon
Zuzana
