And just like that, we’re already in the last week of the Summer Fitness Travel Series! You ready to light those glutes on fire?! Excellent. You’re in the right place! Give this workout a try on the go or any day of the week for an extra booty pump.
Equipment: A mini band
The workout: Perform 10-15 repetitions of each exercise in a row with minimal rest. Perform this glute-blasting circuit 1-3 times depending on the amount of time that you have.
- Lateral mini band walk
Breakdown of each exercise:
1.Lateral mini band walk: Place the mini band around your ankles and stand with your feet hip-width apart, with your toes pointed straight ahead. Keep your knees bent so that you’re in an athletic stance (almost a squat) as you side step in one direction with slow and controlled steps. Keep your core tight so that your upper body does not sway and pick up your feet as you step (no dragging feet!). The goal is to keep your feet at least hip width apart the entire time to keep resistance in the band. Take 10-15 steps one way, then 10-15 steps back the other direction.
-Make it easier: Wear the band higher (above the knees) or get a lighter band.
-Make it harder: Wear the band closer to the ankles or get a heavier band.
2.Clams: Move the mini band above the knees (if it’s not there already) and lay on your side with your knees bent and your hand supporting your head (as shown in the picture). Raise the top knee up as high as you can without rotating your hips back and slowly return to the starting position. You should feel the glutes on the top leg burning as you do this exercise.
-Make it easier: Use a lighter band or try bodyweight.
-Make it harder: Use a heavier band or add more reps.
3.Glute bridge: Keep the mini band above the knee (like you had it during the clams) and lay down on your back with your knees bent and your feet flat on the mat with your arms extended at your side and your palms up. Your feet should be hip-width apart with your toes pointed straight ahead and your heels about 6” from your rear end. Keep your feet flat and press through your heels as you squeeze the glutes to raise your hips off of the mat. Keep your knees in line with your hips (don’t let the band pull your knees in!) and squeeze your glutes hard at the top of the bridge. At the top of your bridge, your knees, hips and shoulders should be in a straight line. Hold at the top for 2 seconds and slowly return to the starting position. When your glutes touch the mat, go right back up into the bridge.
-Make it easier: Ditch the band or change the range of motion by only going up as far as you can control.
-Make it harder: Increase the resistance of the band, or try bridging up on 2 legs, then down on only one leg. You could progress from there to bridging up and down on one leg at a time.
This is a great workout to fire up the glutes! Give it a try and let us know how you liked it! If you enjoyed this series, let me know and I can bring more like it in the future :D.