Pumping Glutes | FREE WORKOUT
Hi everyone!
It's an incredibly scary time at the moment and no one knows what is going to happen. There are new updates every day, and people are feeling more and more like caged animals. So what is the best remedy for this?
EXERCISE.
And establishing a normative routine, maintaining a healthy and balanced diet. Exercise and fresh air are probably one of the best methods of creating those happy hormones, shaking yourself up whilst working from home, and just filling the time if you have nothing else to do.
This workout has been designed to really sculpt and tone your legs and is also a great fat burner. I designed it myself and have completed it this afternoon in just over forty minutes.
I'm very lucky to have a bit of gym equipment handy. If you don't have this equipment, grab a multipack of tins, full shopping bags etc., these will do! Make sure you are comfortable with the weight you are using. You can increase the weight suggested used and decrease it as you please. Alternatively, if you are not confident with these exercises then you can just use your bodyweight.
I've also added a core blast finisher at the end if you feel brave enough to go straight in! Give it a go and let me know how you find it!
Estimated Calories you will burn: 400 (if exercises are executed properly
WARM UP- (please, please, please warm up- your muscles are like blu-tac in that if you do not warm them up before you stretch them, they will face a lot of wear and tear!)
Run around the block/Lamppost sprints (sprint to a lampost, jog to the next, sprint again to the next lamppost etc.)/Skipping - Aim for about ten minutes
THE WORKOUT
Superset #1
1) Side lung to curtsy lunge with 6KG Kettlebell x 10 reps each side
(as demonstrated in the diagram below)
2) Goblet Squat 10kg x 15 reps
Flip dumbbell to the vertical position and hold close to the chest, gripping under the top plate and squat- ASS TO GRASS - hold and squeeze when you get to the bottom. Don't rush it
REPEAT FOUR TIMES
Superset #2
1) 6KG Squat with a side-kick x 15 reps each side
Descend into the squat position, come up and kick leg out nice and straight to one side
2) Squat Plie 10kg x 15 reps
Descend into the squat position, come up and extend onto tip of toes- you will feel this in your calves, too!
REPEAT FOUR TIMES
Superset #3
1) Weighted wall sit 6kg for 40 seconds
Lean back against a wall, imagine you are sat on a really low chair, feet shoulder-width apart. Extend arms out, parallel with shoulders, and hold weight like so without dropping arms.
2) Kettlebell swing 6kg x 15 reps
Start in an upright position, gripping kettlebell handle with both hands. Descend into squat and swing kettlebell backwards through legs, then straight up to shoulder level. Repeat.
REPEAT FOUR TIMES
You guessed it - REPEAT FOUR TIMES
It's an incredibly scary time at the moment and no one knows what is going to happen. There are new updates every day, and people are feeling more and more like caged animals. So what is the best remedy for this?
EXERCISE.
And establishing a normative routine, maintaining a healthy and balanced diet. Exercise and fresh air are probably one of the best methods of creating those happy hormones, shaking yourself up whilst working from home, and just filling the time if you have nothing else to do.
This workout has been designed to really sculpt and tone your legs and is also a great fat burner. I designed it myself and have completed it this afternoon in just over forty minutes.
I'm very lucky to have a bit of gym equipment handy. If you don't have this equipment, grab a multipack of tins, full shopping bags etc., these will do! Make sure you are comfortable with the weight you are using. You can increase the weight suggested used and decrease it as you please. Alternatively, if you are not confident with these exercises then you can just use your bodyweight.
I've also added a core blast finisher at the end if you feel brave enough to go straight in! Give it a go and let me know how you find it!
Estimated Calories you will burn: 400 (if exercises are executed properly
WARM UP- (please, please, please warm up- your muscles are like blu-tac in that if you do not warm them up before you stretch them, they will face a lot of wear and tear!)
Run around the block/Lamppost sprints (sprint to a lampost, jog to the next, sprint again to the next lamppost etc.)/Skipping - Aim for about ten minutes
THE WORKOUT
Superset #1
1) Side lung to curtsy lunge with 6KG Kettlebell x 10 reps each side
(as demonstrated in the diagram below)
2) Goblet Squat 10kg x 15 reps
Flip dumbbell to the vertical position and hold close to the chest, gripping under the top plate and squat- ASS TO GRASS - hold and squeeze when you get to the bottom. Don't rush it
Superset #2
1) 6KG Squat with a side-kick x 15 reps each side
Descend into the squat position, come up and kick leg out nice and straight to one side
2) Squat Plie 10kg x 15 reps
Descend into the squat position, come up and extend onto tip of toes- you will feel this in your calves, too!
REPEAT FOUR TIMES
Superset #3
1) Weighted wall sit 6kg for 40 seconds
Lean back against a wall, imagine you are sat on a really low chair, feet shoulder-width apart. Extend arms out, parallel with shoulders, and hold weight like so without dropping arms.
2) Kettlebell swing 6kg x 15 reps
Start in an upright position, gripping kettlebell handle with both hands. Descend into squat and swing kettlebell backwards through legs, then straight up to shoulder level. Repeat.
REPEAT FOUR TIMES
Superset #4 (The Finale!)
1) Calf raise 20kg x 15 reps
10kg dumbbell in each hand, standing upright. Come up onto tiptoes, remaining in the same position. Hold, and go back down to flat feet. Repeat.
2) Dumbbell hip thrusters 15kg x 15 reps
Lying flat with knees up and dumbbell horizontally across hips, thrust hips upwards, then come back down slowly.
You guessed it - REPEAT FOUR TIMES
ADDITION-CORE BLAST
Think you can handle it?
Circuit #1
1) 6KG Kettlebell Russian twists - Feet on the floor or raised above the floor, hold kettlebell and twist upper body side to side
2) Weight to Elbow 6KG x 15 each side - Standing holding Kettlebell above head on either left or right side, twist your core and let the Kettlebell and the opposite knee meet at your chest.
3) Wipers x 15 each side - Lying flat, raise legs upright and circle from left to right...like windscreen wipers!
4) V rotations x 15 each side - Sitting in V position, move the upper body to left/right and extend legs to the opposite side
REPEAT TWICE
Circuit #2
1) Crunch kicks x 15 each side - Knees and feet raised above the floor, go into crunch position bringing the knee to opposite elbow, then back to a neutral position and kick the leg out.
2) Plank Jacks x 15 - Into plank position, strong core, jumping feet out as though you're doing jumping jacks
3) Dead bugs x 15 each side - Lying flat, straight arms above head, come up to a crunch position bringing opposite arm and opposite foot up. Try and touch your foot!
4) Flutter Kicks x 15 - Lying on floor, legs raised above the floor and moving them in a criss-cross motion
*****
How did you find it?
Want an upper body workout next?
Let me know in the comments!
***
I want to help support as many people as possible, especially in this uncertain time, in just making changes and to adopt a more healthy lifestyle, push themselves beyond boundaries they thought they couldn't cross (eurgh yes I just dry heaved too, sorry), and become more confident in what their body and mind can actually do, rather than what they just think it can do. If this is something that appeals to YOU, contact me on
Instagram- livfitness7
Email- omarshman-246@hotmail.co.uk
This is an excellent blog and also very attractive and interesting.Thanks for sharing the informative topic. I can't wait to dig and start using my time on blogging.
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