Hi everyone! Like everyone else, my gym is currently closed because of COVID-19. I've always struggled to find the motivation to workout at home and would much prefer to workout at the gym, because it's kind of an escape for me.
Since that's not an option and won't be for quite some time, I filmed a workout that is similar to one I would teach at my gym: thighs, butts, & guts. This is my most popular class, and the only equipment you need for this workout is laundry detergent! OR you can totally do this workout without weight. I know for me personally and many of my clients, we feel a greater mental sense of accomplishment when holding a weight. For some reason - we think it's more fun!
This workout goes through 4 segments: warm up, leg workout, ab workout, and stretches.
I love starting off my workouts by firing up my glutes and engaging my core. To make sure you're doing the two core warmup moves correctly (heel taps and deadbugs) press your lower back into the floor and bring your pelvic slightly towards your chest. A lot of people - women especially - find it hard to engage their core. You should NOT be able to fit your hand under your back when doing core moves with your back on the ground.
For the leg workout, this is a lot of moves. The great thing about working your legs is that you're working so many different muscles, which makes this a great strength training and core workout. If you are newer or haven't worked out in a bit, decrease the sets from 4 to 3.
For the core workout, the goal is to get through these moves as fast as you can. Feel free to take a 10 second break between moves, but no more than that. Take a minute between each of the three rounds, but try to bang out each round as quickly as possibly.
Don't skip the stretches! We have all been guilty of skipping stretches at some point, due to laziness, lack of time, or exhaustion, but it's super important to take the time to stretch. Hold each stretch for 15 seconds. This is not an adequate stretching routine, so feel free to add in your own!
Here's the full workout!
Warm Up
10 Hip Bridges
20 Heel Taps - make sure your lower back is in the floor
10 Frog Pumps
20 Dead Bugs - lower back in floor
3 Cat/Cow Stretches
10 Bird Dogs per side
15 Glute Kickbacks per side - try to go straighter to the ceiling than mine
15 Fire Hydrants per side
10 Runners Lunge Pulses per side
10 Runners Lunge Pulses w/ opposite hand raised per side
5 Runners Lunge Pulses per side
10 Runners Lunge Pulses w/ hand raised per side
10 Runners Lunge Jumps
10 Hamstring Stretches per side - basically just have one foot in front of the other with just your heel on the ground, weight on back foot, swoop down and up
20 Forward Lunges
Squat Walks Side to Side
10 Forward Lunges + Back Leg Straight Leg Kickback per side
Squat Walks Side to Side with Squat Jumps
Leg Workout
Using laundry detergent!
20 Kettlebell Swings/3 sets
20 Curtsy Lunges/4 sets
Superset 3 times (2 moves back to back with no rest in between):
- 12 Hip Thrusts + Hold 12th Rep for 5 Seconds
- 8 Sumo Squats with 3 Pulses per Squat
10 Bulgarian Split Squats per Side/4 sets
10 Single Leg Deadlifts per Side/4 sets
Ab Circuit
30 Russian Twists (15 per side)
30 Side V Ups (15 per side)
15 Jack Knives
15 Leg Lifts
30 Mountain Climbers
*Repeat 3 times total
Stretches
Hold each for 15 seconds
Reach for your toes
Bring your right leg in and reach for your left foot
Put your right leg over your left leg and twist back to the right
Bend your right leg so the foot is facing out - lean back as far as you can without letting either leg come off the ground
Fall onto your back and hook your right leg on your left and use your hands to bring your legs closer to your chest
Repeat on other side
Butterfly stretch - bring your soles together and try and press your legs into the ground
Shoot your legs wide - reach in the middle then on each side
Slowly get to your feet and come to a forward fold