Today was a glute day for me....I feel a little jello-ee but in a good way:).
First I did 20 min on the stepmill to get the blood flow going
Lift portion:
Plie squats with 50lb dumbbell-3x25
Pop squats-3x20
"Reverse" in-outs-3x20
Squat to press with 25lb plate-4x15
Donkey kicks on Smith machine w/ 10lbs on each side- 4x15 each leg
(Donkey kick on smith machine)
Frog legs- 3x20 (I suggest youtubing this exercise. There's a couple different ways you can do it)
RDL with reverse lunge-3x10 each leg
Power plate squat hold 2x45 sec
Power plate squats 2x45 sec
Power plate obliques 2x45 sec
HIIT interval training
15 minutes of 1:2 ratio (Sprinted 30 sec at 9.0, 2% incline, then jog/walk 1 minute...repeat for 15-20minutes)
5 minute cool down
Core work:
Used purple gliders (LOVE these things!), and put 5lb plate on each glider. I then got in a plank position with feet on the 5lb plates that were on top of glider and "alligator crawled 50 paces, 3 times. Then did in-outs with the gliders 3x15 reps.
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| Purple gliding discs |
Nice! I have never seen or heard of the glider discs before. I will be looking those up. I do all my workouts at home (except the swimming). If the particular machines you are using are not available do you have a substitute exercise you would recommend?
ReplyDeleteThanks!
Jacque the donkey kicks you can do at home. You can do the motion with no weight at all, or put a 10lb dumbbell in the bend of your leg and raise it with the weight that way!
ReplyDeleteThe Frog exercise may be a little tricky...I may need to think on that one...
The gliders are AWESOME! Love them!
Thanks! I actually realized this is one of the exercises on one of my workout videos(she just called it something else) but adding the weight is a fantastic idea! Thank you!
DeleteCorrection: In my workout she does call it a donkey kick but does it with a straight leg. I, instead tried your version with the weight in the bend of my knee and LOVED it. I could feel it so much more. Thanks!
DeleteMe no likey the gliders :P However, I will say they glide nicely on the carpet on the 2nd floor of LTF vs. the turf field. Need to try the Power Plate for sure!
ReplyDeleteThanks for my next work out! Wish my gym had power plates, I LOVE THEM!
ReplyDeleteHi Steph! Thanks for the great ideas! I would love to do your gut and glute workout, but don't know what "Reverse" in-outs are, or power plates. Please enlighten me Fitmama :)
ReplyDeleteThe powerplate is actually a vibrating machine you can do different exercises on. Not every place has them though:
DeleteThe reverse in-outs are hard to explain. You get on an abduction machine. But sit facing the back side of the machine on your knees. Place your feet/ankles on the pads, and then pulse out and in....hope that makes sense!!!