Running Dirty. Eating Clean. Loving Life.

Glutes

3 Exercises Everyone Should Do – November Blogging Challenge #28

When I interviewed for my personal training job at the YMCA, one of the questions I was asked was “What are your 3 favorite exercises for clients and why?”  The first 3 exercises to pop out of my mouth – Squats, Push ups, and Planks.  So why were these three the first to pop into my head? They all use multiple muscle groups giving a great full body workout without much equipment needed, there are a million different variations to switch things up to avoid boredom and add a little muscle confusion into the mix, and most importantly, they can be modified so that almost everyone can do them.  My answer must have been a good one since I walked out of the interview with a job offer.  So what makes each of these exercises so special? (more…)

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Jump Rope Circuit

Always looking for new ways to torture myself, today I did a little playing around before my morning client at the gym.  So I might have actually been trying to find new ways to torture my client and was using myself as a guinea pig.  With only about 20 minutes to get in a decent workout, I went with one of my go to quick butt kicking workouts: a 50/10 HIIT workout.  If you’re not familiar with HIIT, it stands for High Intensity Interval Training.  Basically, you go all out on an exercise for the designated work phase and then take a short rest break before going back at it.  With a 50/10, you work your ass off for 50 seconds, then rest for 10 and repeat.  Today’s workout was just 20 minutes, but I felt like I was going to puke by the end. 

Equipment: jump rope, bench, smith machine, kettle bell (I went with 25 lb.), stopwatch or interval timer

Time: Set your interval timer to 20 rounds of 50 seconds work and 10 seconds rest for a total of 20 minutes

The Break Down:  Complete this circuit all the way through and repeat for 20 rounds total

Round 1 – jump rope

 

 

 

 

 

 

Round 2 – Incline push ups

Round 3 – jump rope

 

 

 

 

 

 

 

Round 4 – Modified pull ups on the Smith Machine

Round 5 – jump rope

 

 

 

 

 

 

 

 

 

Round 6 – jump lunges

Round 7 – jump rope

 

 

 

 

 

 

 

 

 

Round 8 – suicide (or walk up) planks

Round 9 – jump rope

 

 

 

 

 

Round 10 – Kettlebell swings


5 Minute Glute Workout

This week I’m going to be bringing you some quick workouts that target different parts of your body.  These workouts are great because you can put a couple together for a full strength training session, or you can tack a quick workout to the end of your usual routine to really target those trouble areas.  The workouts will only be 4-5 minutes long, so you can easily fit them into your busy schedule.  The first workout this week targets those glutes.   Everyone wants a firmer, tighter backside.  These exercises will help shape and firm that butt.  For this workout, you’ll want to set your interval timer to 5 rounds of 50/10 intervals.  You will work hard for 50 seconds with 10 seconds of rest between the exercises.  Here’s the break down.

Exercises – 5

Rounds – 1

Interval Timer – 5 sets of 50 seconds work and 10 seconds rest

Total time – 5

Equipment – Interval timer, weights or medicine ball (optional), stability ball, mat

Exercises

Forward lunge with kick (alternating sides)

Plank leg raise to knee tuck (alternate sides)

Single leg bridge leg raises on stability ball (right)

Single leg bridge leg raises on stability ball (left)

Sumo Squat with knee raise (alternate sides)

5 minute glutes