Glutes and Guts 2

Workout of the Week
Glutes and Guts 2

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 is meant to target your glutes and core. Each exercise should be performed for 40 seconds of work with 20 seconds of rest. Perform each set for a total of 3-4 times. Listen to your body! Make modifications for each exercise that work best for your body.

Optional equipment: A small resistance band.

WARM-UP
woman demonstrating glute kicks woman demonstrating squats
woman demonstrating jumping jacks

 

SET 1
EXERCISES AND MODIFICATIONS
(use modification if needed)
woman demonstrating prisoner squat pulses woman demonstrating modified prisoner squat pulses
woman demonstrating toe touches woman demonstrating modified toe touches
woman demonstrating jumping lunges woman demonstrating modified jumping lunges
woman demonstrating mountain climber kick through woman demonstrating modified mountain climber kick through
SET 2
EXERCISES AND MODIFICATIONS
(use modification if needed)
woman demonstrating single leg glute lift (right) woman demonstrating modified single leg glute lift (right)
woman demonstrating crunchy frog woman demonstrating modified crunchy frog
woman demonstrating single leg glute lift (left) woman demonstrating modified single leg glute lift (left)
woman demonstrating bear bird dog woman demonstrating modified bear bird dog

 

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 moving child's pose woman demonstrating deep squat stretch
woman demonstrating quad stretch

 

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