Dare to Conquer the Chair

I did this workout last night and it's a killer! You can break it up and just do the strength or add the 10 min AMRAPs to get in a full hour of high intensity challenge. See video below for exercise demo.

Here's the break down of the workout.

Equipment: Chair, timer, Dumbbell and a mat is optional


1st Part is strength:   Set your timer for 9 rounds. One minute of work and 20 seconds rest.

1. Round Kick Reverse Lunge Right Leg
2. Round Kick Reverse Lunge Left Leg

3. Single leg Chair dips alternating legs
4. Elevated Pushup with knee drives  focus on keeping your core tight

5. Single Right Leg Squat - come down slow and controlled with barely any weight in the chair
6. Single Left Leg Squat

7. Right arm Row with Left leg raise  squeeze shoulder blade into spine, squeeze your glute when you lift      your leg
8. Left arm Row with Right leg raise

9. Elevated leg sit up



2nd Part AMRAP Cardio:  Set your timer for 10 minutes. Do as many rounds as possible of the following:

10 reps:  Burpee with pushup
               Floor touch jumping jacks
               Mt Climbers
              Tuck Jumps
              plank Jumps
              Squat Jumps


Repeat the Strength and AMRAP once again, for an hour workout!   If you want to shorten the workout and focus more on strength, do two rounds of the strength part. The AMRAP can be done solo as well if you are looking for a quick, intense burst of cardio.

Get them Glutes Girl

I have to be honest, yes genetics play a big part in the shape and size of your behind. If you have a pancake ass, you aren't gonna get a J-lo booty.... but don't cry just yet, you still can do something to lift, strengthen and add some mass to that ass. If you want to get your backside rocking, try building some muscle back there. 

I've got a simple, effective, no equipment workout for your booty. You can add dumbbells to make the exercises more challenging. Remember if you want to see results, you want to feel challenged, make every rep count, and make the most of your time...  Focus on using your glutes on every rep. This workout is only10 minutes, or  20 minutes if you have more time, it also strengthens your legs, lower back, and abdominals.  Do this workout two to three days per week (give a rest day in between), start adding resistance if the exercises get too easy, and change up the exercises down the road to keep your body guessing. See video for exercise breakdown.

Set your timer to 20 rounds  of 50 seconds of work with 10 seconds of rest.   If doing 10 minute version set timer to    10 rounds  of 50 seconds of work with 10 seconds rest. 

warm up 5-10 minutes

1. Single leg Squat on right leg    or Single leg squat jump to make it tougher and/or add resistance

2. Single leg Squat on left leg       or Single leg squat jump to make it tougher and/or add resistance

3. Glute Bridge Squeeze  (seriously squeeze the crap out of your glutes haha)

4. Sumo Squat Pulses  stay low add resistance to make it tougher

5. Side plank leg lifts  left side  add resistance to make it tougher

6. Side plank leg lifts right side  add resistance to make it tougher

7. Single  left leg glute bridge lifts or hold squeezing glute

8. Single  right leg glute bridge lifts or hold squeezing glute

9. Curtsey lunge  left leg  add resistance to make it tougher

10. Curtsey lunge right leg  add resistance to make it tougher

repeat if doing the 20 minute version

Cool down and stretch

(in the video I meant to say the gluteus medius abducts not adducts... my bad)

Some good exercises to incorporate in your cardio routine that engage your glutes are running stairs, the stair climber at the gym, hill sprints outside, running on an incline on the treadmill, spinning out of the saddle....  

Looks aside, building your backside has other benefits that are just as important. Strengthening your gluteus maximus will improve your athletic performance, improve your posture and decrease your risk for injury. 

Read more: http://www.livestrong.com/article/515885-the-advantages-of-strong-glutes/#ixzz1kLz15dCj