You know I'm all about my quick and efficient workouts. I mean, I HAVE to be as a busy mom of two little ones!
This workout hits your backside and legs juuuust right. I recommend using moderate weight during these moves and really focus on the squeeze. The sprints at the end are optional, but definitely help to fatigue those muscles even more.
Also, did you know sprints are amazing for sculpting your abs?? The explosive movement utilizes your core muscles like craaazy. So get those running shoes on and get outside (or on treadmill, if you don't have an outdoor area to do them)!
STRETCHING + BODYWEIGHT SQUATS (2 SETS OF 10)
WEIGHTED AND BANDED GOOD MORNINGS (3 X 12)
WEIGHTED AND BANDED SQUATS (3 X 12)
WEIGHTED PULSING LUNGES (3 X 12 EACH LEG)
WEIGHTED STEP-UPS (ON A BENCH, CHAIR, ETC. - 3 X 12 EACH LEG)
ONE-LEGGED GLUTE BRIDGES (3 X 12 EACH LEG)
(I LIVE IN A VERY HILLY NEIGHBORHOOD, SO I DO MY SPRINTS UPHILL AND THEN "REST" AS I GO BACK DOWNHILL)
RUN AS FAST AS YOU CAN (30 SEC)
REST/WALK (30 SEC)
REPEAT THIS X 10 MIN TOTAL
I bet using the bathroom will be loads of fun tomorrow...ouch. Haha!
Have fun, you guys!