Friday Fitness

glute-bridge

Squeeze those cheeks!

Because both Friday and Fitness start with the letter ‘f’, let’s make Friday the day when I share my favorite exercises, workouts, or other fun things (fun  also starts with ‘f’, by the way).

Today’s fitness fun is a workout that focuses on your running muscles, primarily hips and glutes, with some core and upper body work added in for an extra dose of strength. I’m not going to describe each exercise in detail, since you can easily find demonstration videos on Youtube.

Single Leg Deadlift w/Dumbbell – 3 sets of 12 reps each This exercise strengthens your glutes and hamstrings, and if you lift your nonworking leg while you lower the dumbbell, it pulls the core muscles in as well.

Single Leg Glute Bridges – 3 sets of 20 reps each  This is my absolute favorite butt exercise. Squeeze those cheeks together at the top of the lift like you’re trying to hold the winning lotto ticket between your cheeks!

Side Plank w/Leg Lifts – 3 sets of 12 reps each  Make sure your body is aligned in a straight line, and the leg you lift is obviously the top leg. If your hips aren’t strong enough to do this with straight legs, go ahead and bend the supporting leg.

Hip Hikes – 3 sets of 30 reps each  Your hip should be on fire by the 30th repetition of this one!

Lateral Band Walk – 3 sets of 15 reps each direction (side to side)  Loop the band right about your ankles and take a big enough step to the side so that you really feel the resistance of the band against the side of your glute.

Pushups – 3 sets of 12 reps each

Pullups – 3 sets of as many as possible You may only get 1 or 2 reps on this one, but keep working on it and you’ll get stronger.

Straight Leg Raise – 3 sets of 15 reps  Lay on your back, hands underneath your low back and top of butt cheeks for support. Slowly raise and lower both legs together.

This took me about 45 minutes this morning, but if you move quickly through the exercises you can get it done in a half hour. I don’t suggest rushing through, however, since form is very important with these exercises.

 

 

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