This Week: Peachy Glutes
First of all I would like to apologise profusely for the delayed posting of this week’s winter workout. As ever in the life of an amateur fitness blogger, the week before Christmas is particularly hectic with work, present buying, tree decorating, guest-bedroom cleaning, and goodness knows what else in between.
Those of you who follow along with my instagram account (and those of you who know me personally) may be aware that I have now officially set out as a self-employed, freelance trainer. Out with the nice, sensible, regular salary, and in with the self-completed tax returns and unreliable hours- and all round genuine job satisfaction.
Luckily January is as good a time as ever to work towards your dream bum! (Yes, I did just say that). This Week’s Winter Workout is all about the glutes so you should check out some of the stretches in my recent post for any post workout DOMS.
I’m hoping to be able to post on here much more regularly from now on, so I’d love for you to stay tuned and pop back now and then to see what I’m up to!
Don’t forget to photograph/video your favourite exercise and post it on Instagram with the #Flexfitwinterworkout to be reposted!
- Dumbbell Split Squats: 20 reps EACH LEG
- Jump Squats: 30 Seconds
- Side/Curtsey Lunges: 10 reps EACH LEG
- Weighted Glute Bridges (I used 12kg): 12 reps (hold the last rep for 10 seconds)
- Single Leg Glute Raises: 10 reps EACH LEG
- Clams/Hip Openers: 10 reps EACH LEG*
- Back Leg Pulses: 20 reps EACH LEG
Aim for 3 sets of each exercise, either in circuit format (do each exercise for one set before moving on to the next set then repeat the whole thing 3 times) or in sets format (each exercise for 3 sets before moving on to the next).
If you do Sets, aim for 20 seconds rest in between each set and no rest in between each exercise.
If you do circuits, aim for no rest in between each exercise and 30 seconds rest before repeating the entire circuit from the beginning.
The Dumbbell Split Squats and the Jump Squats (exercise 1 and exercise 2) work particularly well as a Superset – so do one, straight into the other, only resting at the end of the second exercise).
*The Clams/Hip Openers are an easy exercise to fluke by simple lifting your knee up and down. Which will have no effect whatsoever on your glutes. It’s all in the control and the posture. Think about having a wall behind you, opening out the knee to try and touch the wall, whilst keeping your hips nicely inline which each other and pushing your pelvis forwards.
As ever if you have any questions or you would like further clarification or adaptations, I’m happy to help out: firstname.lastname@example.org
I’ve really enjoyed doing this series and I’d like to say a massive thank you to all those of you who took part!