Tuesday, August 5, 2014

Booty Building Strength Training MiniCircuit

25 Split Squats
  1. Stand with hands on hips or clasped in front of your hcest. Position feet far apart; one foot forward and other foot behind you-either on a weight bench, sturdy chair, or flat on the floor.
  2. Squat down by flexing knee and hip of front leg.
  3. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor.
  4. Return to original standing position by extending hip and knee of forward leg. Repeat.
  5. Continue with opposite leg
photo 1 (2)
60 second Glute Bridge
  1. Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor.
  2. Place your feet hip-width apart with the toes facing away from you.
  3. Gently contract your abdominal muscles to flatten your low back into the floor.
  4. Gently exhale. Keep the abdominals engaged and lift your hips up off the floor.
  5. Press your heels into the floor for added stability. Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back.
  6. Hold for the suggested amount of seconds.
  7. Inhale and slowly lower yourself back to your starting position.
 photo 1 (2)
30 Leg Circles
  1. Lie on your right side with your right upper arm on the floor and your head resting on your right hand.
  2. With knees straight, bend at your hips so your legs and torso form a slight angle.
  3. Raise your left leg 6 to 8 inches and make 8 small forward circles from the hip, raising the leg higher with each one.
  4. From the highest point, make 8 more small circles in the other direction as you lower the leg to start. That's 1 rep.
  5. Repeat on the other side. 
photo 3 (7)
20 Donkey Kicks
  1. Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
  2. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
  3. Return to start position to complete one rep. Do 20 on each side, two to three times.
photo 3
15 Fire Hydrants
  1. Place your body on an all-fours position. Elbows should be slightly bent.
  2. Back should be parallel to the ground, not arched or swayed downward.
  3. Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for a second and slowly return to the initial position.
  4. Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.
photo 1 (2)
Photo Sources: Everyday Health, Men's Health, Women's Health 

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