{"id":578,"date":"2018-07-20T18:41:39","date_gmt":"2018-07-20T18:41:39","guid":{"rendered":"http:\/\/trainfit.com\/blog\/?p=578"},"modified":"2018-07-20T18:41:39","modified_gmt":"2018-07-20T18:41:39","slug":"summer-fitness-travel-series-glutes","status":"publish","type":"post","link":"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/","title":{"rendered":"Summer Fitness Travel Series: Glutes"},"content":{"rendered":"

\"\"<\/a><\/p>\n

And just like that, we\u2019re already in the last week of the Summer Fitness Travel Series! You ready to light those glutes on fire?! Excellent. You\u2019re in the right place! Give this workout a try on the go or any day of the week for an extra booty pump.<\/p>\n

Equipment:<\/strong> A mini band<\/p>\n

The workout:<\/strong> 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.<\/p>\n

The exercises:<\/strong><\/p>\n

    \n
  1. Lateral mini band walk<\/li>\n
  2. Clams<\/li>\n
  3. Bridge<\/li>\n<\/ol>\n

    Breakdown of each exercise:<\/strong><\/p>\n

    \"\"<\/a><\/p>\n

    1.Lateral mini band walk:<\/strong> Place the mini band around your ankles and stand with\u00a0 your feet hip-width apart, with your toes pointed straight ahead. Keep your knees bent so that you\u2019re 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.<\/p>\n

    Modifications:<\/span><\/p>\n

    -Make it easier: Wear the band higher (above the knees) or get a lighter band.<\/p>\n

    -Make it harder: Wear the band closer to the ankles or get a heavier band.<\/p>\n

    \"\"<\/a><\/p>\n

    2.Clams:<\/strong> Move the mini band above the knees (if it\u2019s 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.<\/p>\n

    Modifications:<\/span><\/p>\n

    -Make it easier: Use a lighter band or try bodyweight.<\/p>\n

    -Make it harder: Use a heavier band or add more reps.<\/p>\n

    \"\"<\/a><\/p>\n

    3.Glute bridge:<\/strong> 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\u201d 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\u2019t 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.<\/p>\n

    Modifications:<\/span><\/p>\n

    -Make it easier: Ditch the band or change the range of motion by only going up as far as you can control.<\/p>\n

    -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.<\/p>\n

     <\/p>\n

    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.<\/p>\n","protected":false},"excerpt":{"rendered":"

    And just like that, we\u2019re already in the last week of the Summer Fitness Travel Series! You ready to light those glutes on fire?! Excellent. You\u2019re 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: […]<\/p>\n","protected":false},"author":4,"featured_media":579,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[1],"tags":[33,3,146,145,2,45,12,147,15,148,132,17,26],"yoast_head":"\nSummer Fitness Travel Series: Glutes - The Train Station Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Summer Fitness Travel Series: Glutes - The Train Station Blog\" \/>\n<meta property=\"og:description\" content=\"And just like that, we\u2019re already in the last week of the Summer Fitness Travel Series! You ready to light those glutes on fire?! Excellent. You\u2019re 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: […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/\" \/>\n<meta property=\"og:site_name\" content=\"The Train Station Blog\" \/>\n<meta property=\"article:published_time\" content=\"2018-07-20T18:41:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/07\/Peach.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"225\" \/>\n\t<meta property=\"og:image:height\" content=\"225\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kinsey\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kinsey\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/\",\"url\":\"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/\",\"name\":\"Summer Fitness Travel Series: Glutes - The Train Station Blog\",\"isPartOf\":{\"@id\":\"https:\/\/trainfit.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/07\/Peach.jpg\",\"datePublished\":\"2018-07-20T18:41:39+00:00\",\"dateModified\":\"2018-07-20T18:41:39+00:00\",\"author\":{\"@id\":\"https:\/\/trainfit.com\/blog\/#\/schema\/person\/88f395fa6e021cd90230b8e82edb0834\"},\"breadcrumb\":{\"@id\":\"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/#primaryimage\",\"url\":\"https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/07\/Peach.jpg\",\"contentUrl\":\"https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/07\/Peach.jpg\",\"width\":225,\"height\":225},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/trainfit.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Summer Fitness Travel Series: Glutes\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/trainfit.com\/blog\/#website\",\"url\":\"https:\/\/trainfit.com\/blog\/\",\"name\":\"The Train Station Blog\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/trainfit.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/trainfit.com\/blog\/#\/schema\/person\/88f395fa6e021cd90230b8e82edb0834\",\"name\":\"Kinsey\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/trainfit.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/c1cafbba5a3e6bfb82caf04f5fbddae9?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/c1cafbba5a3e6bfb82caf04f5fbddae9?s=96&d=mm&r=g\",\"caption\":\"Kinsey\"},\"description\":\"Kinsey has her Master's Degree in Public Health, is a NASM Master Trainer, and an ACE Health Coach. She's worked at the Train Station since 2010. As a Master Trainer and Health Coach, Kinsey is passionate about using her knowledge in fitness, health promotion, and behavioral sciences to help others reach their health and fitness goals. She specializes in helping her clients develop a personalized plan to create sustainable change for a lifetime of health.\",\"url\":\"https:\/\/trainfit.com\/blog\/author\/kinsey\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Summer Fitness Travel Series: Glutes - The Train Station Blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/","og_locale":"en_US","og_type":"article","og_title":"Summer Fitness Travel Series: Glutes - The Train Station Blog","og_description":"And just like that, we\u2019re already in the last week of the Summer Fitness Travel Series! You ready to light those glutes on fire?! Excellent. You\u2019re 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: […]","og_url":"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/","og_site_name":"The Train Station Blog","article_published_time":"2018-07-20T18:41:39+00:00","og_image":[{"width":225,"height":225,"url":"https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/07\/Peach.jpg","type":"image\/jpeg"}],"author":"Kinsey","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Kinsey","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/","url":"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/","name":"Summer Fitness Travel Series: Glutes - The Train Station Blog","isPartOf":{"@id":"https:\/\/trainfit.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/#primaryimage"},"image":{"@id":"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/#primaryimage"},"thumbnailUrl":"https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/07\/Peach.jpg","datePublished":"2018-07-20T18:41:39+00:00","dateModified":"2018-07-20T18:41:39+00:00","author":{"@id":"https:\/\/trainfit.com\/blog\/#\/schema\/person\/88f395fa6e021cd90230b8e82edb0834"},"breadcrumb":{"@id":"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/#primaryimage","url":"https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/07\/Peach.jpg","contentUrl":"https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/07\/Peach.jpg","width":225,"height":225},{"@type":"BreadcrumbList","@id":"https:\/\/trainfit.com\/blog\/summer-fitness-travel-series-glutes\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/trainfit.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Summer Fitness Travel Series: Glutes"}]},{"@type":"WebSite","@id":"https:\/\/trainfit.com\/blog\/#website","url":"https:\/\/trainfit.com\/blog\/","name":"The Train Station Blog","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/trainfit.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/trainfit.com\/blog\/#\/schema\/person\/88f395fa6e021cd90230b8e82edb0834","name":"Kinsey","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/trainfit.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/c1cafbba5a3e6bfb82caf04f5fbddae9?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/c1cafbba5a3e6bfb82caf04f5fbddae9?s=96&d=mm&r=g","caption":"Kinsey"},"description":"Kinsey has her Master's Degree in Public Health, is a NASM Master Trainer, and an ACE Health Coach. She's worked at the Train Station since 2010. As a Master Trainer and Health Coach, Kinsey is passionate about using her knowledge in fitness, health promotion, and behavioral sciences to help others reach their health and fitness goals. She specializes in helping her clients develop a personalized plan to create sustainable change for a lifetime of health.","url":"https:\/\/trainfit.com\/blog\/author\/kinsey\/"}]}},"_links":{"self":[{"href":"https:\/\/trainfit.com\/blog\/wp-json\/wp\/v2\/posts\/578"}],"collection":[{"href":"https:\/\/trainfit.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trainfit.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trainfit.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/trainfit.com\/blog\/wp-json\/wp\/v2\/comments?post=578"}],"version-history":[{"count":1,"href":"https:\/\/trainfit.com\/blog\/wp-json\/wp\/v2\/posts\/578\/revisions"}],"predecessor-version":[{"id":580,"href":"https:\/\/trainfit.com\/blog\/wp-json\/wp\/v2\/posts\/578\/revisions\/580"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trainfit.com\/blog\/wp-json\/wp\/v2\/media\/579"}],"wp:attachment":[{"href":"https:\/\/trainfit.com\/blog\/wp-json\/wp\/v2\/media?parent=578"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainfit.com\/blog\/wp-json\/wp\/v2\/categories?post=578"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainfit.com\/blog\/wp-json\/wp\/v2\/tags?post=578"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}