Tuesday, May 24, 2011

Tighten up those glutes!

So i signed up for Oxygen magazine a few months back, and they have the BEST recipes, advice, workouts, etc. I tried the glutes workout by Jamie Eason (my fitness idol) yesterday (modified slightly) and LOVED it. I really want to get my legs defined (like they used to be back when I was running track...), and this workout is one step in the right direction. Feel free to modify the amount of weight as needed, I'll list the amount of weight I used. GOOD LUCK!

Two rounds through (with a minute rest in-between)
  • 15 in and out squats 45lb bar, with 25lbs on each side (one squat with legs narrower than shoulder-width, one squat with legs outside of shoulder width.)
  • 12 Dead lifts 45lb bar, with 25lbs on each side (hands outside of knees, squat low and lift weight up to hip height, repeat)
  • 15 hip extensions (I held onto the bar, and brought one leg straight back until i could feel my glutes tighten, did 15, and then switched the other leg)
  • 12 single leg body squats ( i put the bar about hip height, and hung onto it as I lowered one leg into a squat, keeping the other leg straight out in front of me. Go as low as possible, then stand up straight, and repeat 12 on each leg, then switch legs)
  • 15 Bulgarian split squats 30lb bar, can use body weight though. (this is basically a lunge, with the bar on your shoulders and your back leg behind you so your foot is resting on a bench. Make sure your squatting knee stays straight above your foot when you squat down. Do 15 on each leg, then switch).
  • REPEAT!!!
Posted by HungryFitness at 8:51 AM
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