Health

This Lower-Body Burnout Workout Will Smoke Your Glutes

You’re halfway through Week 2, and what better way to celebrate that halfway point than with a glutes-focused, lower body burnout routine? That’s exactly what you’ll be getting with this routine, which uses some smart upgrades to classic exercises.

This lower-body burnout takes three basic moves—lunges, squats, and donkey kicks—and makes tiny tweaks to really have your muscles feeling them. You’ll start with the squat to curtsy lunge, which, thanks to the curtsy motion, works your hip abductor muscles more than a traditional lunge does. Then you’ll perform some tempo squats, where you’ll take the eccentric, or the lowering portion, slow to really challenge your quads. Following that is a donkey kick, where you’ll focus on hip extension from a quadruped (all-fours) position, which gives your core an extra boost. Oh, and speaking of core, we added in a mountain climber twist to the circuit to work your abs while your lower body takes a much needed active recovery.

This is a challenging lower-body workout—believe us, your glutes will be feeling this after one round—but if you still have some gas in the tank at the end, feel free to take on our optional bonus challenge move: A 100-rep glute bridge burnout. Glute bridges are another hip extension move that really zeroes in on your butt, so consider this the ultimate finisher to an intense lower-body strength routine. (Can’t make it to 100? That’s fine! If you feel your form begin to falter, especially if your lower back starts to ache, that’s a sign to call it a day.)

Another great thing about this workout? Even after you’ve completed the challenge, this is definitely one workout that you can come back to time and time again—and tweak as your strength progresses. All of these lower-body moves can be made more difficult, either with the addition of weights or resistance bands, or by slowing up even more on your tempo.

Ready to try this lower-body burnout? Read on to get started.

The workout below is for Day 11 of the SELF Spring Reset Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.

WORKOUT DIRECTIONS

Do each move for your selected period of time. At the end of all 5 moves, rest for 90 seconds. that’s 1 circuit. Do the entire circuit 3–5 times. After your last circuit, try the optional extra credit. 

  • Option 1: 30 seconds of work, 30 seconds of rest
  • Option 2: 40 seconds of work, 20 seconds of rest
  • Option 3: 50 seconds of work, 10 seconds of rest

EXERCISES

  • Squat to Curtsy Lunge
  • Tempo Squat
  • Donkey Kick (Right Side)
  • Mountain Climber Twist
  • Donkey Kick (Left Side)

EXTRA CREDIT

Do 100 reps of glute bridges. Take breaks when you need, and if you feel your form start to falter, that’s a sign to stop.

Glute Bridge x 100 reps

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