So the haze is here to stay for awhile. Not so great. But what is great is that you might be stuck in the house but you can still tone and keep up with your workout at home. I have added an indoor work out below. We also shared it with Sassy Mama Sg recently. Check out this sassy mama and more of our workouts here.
The below program targets, isolates and activates your glutes, inner thighs, quadriceps, hamstrings and core. These exercises may look simple but they certainly pack a punch!
Try not to rush through reps during your sets, rather focus on maintaining time under tension and controlling every movement. You'll have a love / hate relationship with these exercises but you'll love the results even though you may hate the burning sensation while performing them. Embrace them and you’ll be on your way to a tight and lifted derrière that looks great in jeans, leggings or summer shorts.
All exercises lend themselves to progressions by adding ankle weights (leg lowers + donkey kicks), dumbbells (raised clams, lunge touch downs, sumo heel raises) or squeezing a medicine ball between your knees in the hip bridge position.
Aim to complete this workout 3 times a week in conjunction with eating whole foods, staying hydrated with H2O and enjoying one or two cardio and strength sessions with Momentum Bootcamps.
Warm Up
Set your timer for 3 minutes and complete 30 star jumps, 10 lunges, 5 push ups (non stop).
Complete each exercise for 50 seconds with a 10 second recovery between exercises.
Aim for 3 circuits on your left leg before you switch to your right leg.
Take a 1-minute break between circuits on your left and right leg.
Raised Clams
Hips stacked, top arm is positioned in front of you for balance. Lower your bottom knee to the floor as a regression.
Donkey Kicks
Position knees under hips, hands under shoulders. Straight back, hips remain parallel to the mat. Keep your core engaged (tight waist).
Leg Lowers in table top
Similar set up to Donkey Kicks. Extend your back leg out behind you and raise up and down – full range of motion. Curl your toes under in your supporting leg, for extra balance.
Lunge Touchdowns to knee drive
Start in a runner’s position or deep lunge and then power onto your front leg, core engaged and stand to an upright potion, return to your deep lunge.
Sumo Squat heel raises (left and right)
Aim to have your thighs parallel to the ground. Straight back, shoulders away from ears, core tight and raise one heel at a time.
Hip Bridge
Position your heels underneath your knees, push your hips up into the air and squeeze your glutes at the top. Lower your back so its one inch off the ground and then power up
Don't forget!
Don't forget to stretch at the end of your workout and eat something delish and nutritious following your workout. Your body always needs fuel after exerting energy even if it on your living room floor. It's how you feed your muscles. Remember to stay hydrated and out of the haze when possible!