Hey YOU! How are your abs feeling after yesterday’s 300 crunches???
Good, because guess what?
Today we’re moving into working our sweet butts!
We’re gonna turn those glutes into ROCK HARD Glutes!
You with me.
I’ve literally just finished this workout. I dragged my butt outta bed this morning at 5am in order to get it done before work. So now that I’m done, it’s your turn. Then when you’re done, pass it on to a friend. We can give the gift of fit today.
What You’ll Need
+ Exercise Mat
Complete the following reps & exercises in the exact order below for a total of one round.
Complete a total of 5 rounds.
25 Front Squat with alternating Front Kicks
60 Plank Knee Tuck & High Glute Kickbacks
50 Hip Bridges
The Exercises Explained:
FRONT SQUAT WITH FRONT KICK: Begin standing keeping arms up and hands together directly in front of your chest. Keep your forearms parallel to the floor. Bend your knees, lowering your hips and push them back. Keep your back straight and knees pointed in front of you. Bend to a 90 degree, pause and extend knees and hips upward. Immediately kick your right leg up in front of you as high as you can. This counts as one rep. Complete one more squat and front kick on opposite leg. Continue to alternate kicks until you have completed a total of 25.
PLANK KNEE TUCK & HIGH GLUTE KICKBACK: Begin in a high plank position; flat back, toes on the ground, palms directly under your shoulders. Bend one knee, bringing your knee into your chest and push your leg backwards and upwards bringing your heel to the ceiling. Really squeeze your glute while completing this kickback. Complete all 30 reps on one side and then complete the remaining 30 reps on the opposite leg.
HIP BRIDGE: Begin lying on your back with arms down by your side. Bend your knees keeping your feet flat on the floor. Push your hips up high to the ceiling, while squeezing your glutes. Each time you push your hips to the ceiling counts as one rep. Complete a total of 50 bridges.
For an extra BOOM add your KB on top of your hips and hold with both hands. Weighted bridges are da BOMB!
If you’re interested in another plank challenge, you’ve got to check out this 8 minute plank. Whew!