Glutes and Guts

Workout Plan of the Week
November 16 - 22

DAY
WORKOUT
DETAILS
Monday Workout of the Week
Glutes and Guts
Check out the exercise plan and demos below!
Tuesday Zoom Virtual Class
Zumba | 6:45pm-7:45pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Wednesday Zoom Virtual Class
HITT | 12:15pm-1pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Thursday Zoom Virtual Class
Dance Choreography | 7pm-8pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Friday Zoom Virtual Class
Target Yoga | 11:30am-12pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Saturday Workout of the Week
Glutes and Guts
Check out the exercise plan and demos below!
Sunday Zoom Virtual Class
Yin Yoga | 6:45pm-7pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app

 

Workout of the Week
Glutes and Guts

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury.  Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below.  Perform each exercise in the warm-up for 45 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
This workout targets your glutes and guts! Each exercise is to be performed for 40 seconds followed by a 20 second rest. Do each set 2-4 times total, making sure to modifying each exercise to work best for your body.

Optional Equipment: A resistance band.

WARM-UP
woman demonstrating straight arm jacks woman demonstrating high knees
woman demonstrating prisoner squats  

 

SET 1
EXERCISES AND MODIFICATIONS
Each exercise is to be performed for 40 seconds followed by a 20 second rest. Do each set 2-4 times total. (use modification if needed)
woman demonstrating in-and-out squat jumps woman demonstrating modified in-and-out squat jumps
woman demonstrating in-and-outs woman demonstrating modified in-and-outs
woman demonstrating frog jump woman demonstrating modified frog jump
woman demonstrating flutter kicks woman demonstrating modified flutter kicks

 

SET 2
EXERCISES AND MODIFICATIONS
Each exercise is to be performed for 40 seconds followed by a 20 second rest. Do each set 2-4 times total. (use modification if needed)
woman demonstrating fire hydrants (right) woman demonstrating modified fire hydrants (right)
woman demonstrating fire hydrants (left) woman demonstrating modified fire hydrants (left)
woman demonstrating glute lifts woman demonstrating modified glute lifts
woman demonstrating cross-body mountain climbers woman demonstrating modified cross-body mountain climbers

 

COOL-DOWN
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. 
woman demonstrating plank to downward dog woman demonstrating low lunge stretch
woman demonstrating cat cow