Workout 12 from Habit Nest
GLUTE ACTIVATION WARMUP (30s Each)
1a. Clam Opener
- Wrap the resistance band just over your knees
- Lay on your leg side with your knees bent and your feet together.
- Open your knees apart as widely as possible while squeezing the glute muscles in your right leg as tightly as possible.
- Slowly allow the knee to come down so that they’re together again on the floor, and repeat the movement.
![1a. Clam Opener](http://cdn.shopify.com/s/files/1/1585/6091/files/Clam_Opener_13eaee85-d8bf-4038-9af6-f6c57f4ad05a_664x.png?v=1540988613)
1b. Glute Bridge w/ Band Flutter
- Lift your hips off the ground while keeping your toes pointed forward.
- Open and close your knees together. When closing your knees, leave some tension in the band (don’t close your legs all the way so the band doesn’t get loose).
- Try to keep your hips as centered as possible without dipping from side to side. Don’t let your hips drop.
![1c. Lateral Leg Raise](http://cdn.shopify.com/s/files/1/1585/6091/files/Glute_Bridge_w-_Band_Flutter_3bbfaa17-1636-407b-b55d-e397ddf689fb_450x.png?v=1542003797)
1c. Tabletop Donkey Kick
- Get into a tabletop position with your hands and knees on the floor and your back comfortably straight.
- From here extend one leg while squeezing your glutes. If you alternate legs, make sure to keep your glutes squeezed.
- Allow the leg to slowly return to the original position and repeat.
![1c. Glute Bridge w/Band Flutter](http://cdn.shopify.com/s/files/1/1585/6091/files/Tabletop_w__Donkey_Kick_73179aae-6095-4d39-8d8c-2bf09c628caa_450x.png?v=1542003853)
1d. Lateral Leg Raise
w/ Foot Flexed
- Lay on your side with your head resting in your hand.From here, lift your leg up while keeping your foot flexed.
- When returning your foot to the starting position, make sure to leave tension in the band (don’t come low enough with your leg that the band becomes loose).
- Repeat the movement while making sure your foot stays flexed.
w/ Toes Pointing down
- Lay on your side with your head resting in your hand.
- From here, lift your leg up while keeping your foot and toes pointed downwards.
- When returning your foot to the starting position, make sure to leave tension in the band (don’t come low enough with your leg that the band becomes loose).
- Repeat the movement while making sure your foot stays pointed downwards.
![1c. Lateral Leg Raise](http://cdn.shopify.com/s/files/1/1585/6091/files/Lateral_Leg_Raise_w-_Flexed_Foot_5b94ddde-252f-437f-b724-6060f612c2dc_450x.png?v=1542283491)
CIRCUIT 1 (60s Each)
1a. Mountain Climber
- Get in a push-up position with your hands directly underneath your shoulders.
- From here, jump or step your right foot as close to your right hand as possible.
- Ten immediately jump or step your left foot as close to your left hand as possible while shifting your right leg back.
- Keep alternating your legs as fast as you can.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Mountain_Climber_db57a700-3807-4c6f-97b9-8bfde0bca7b7_450x.png?v=1542004020)
1b. Side V-Up
- Lie on your left side, legs straight out and angled 30 degrees from your hips. Keep your left arm on the floor, your right arm behind your head.
- Raise your legs from the floor while simultaneously bringing your torso up (primarily using the right side of your abdominal muscles) towards your legs.
- Complete the same movement with the left side.
![1c. Boxing Jab](http://cdn.shopify.com/s/files/1/1585/6091/files/Side_V-Up_01d69c82-7de3-4313-a300-2954db0a84eb_450x.png?v=1542004063)
1c. Side V-Up
- Lie on your left side, legs straight out and angled 30 degrees from your hips. Keep your left arm on the floor, your right arm behind your head.
- Raise your legs from the floor while simultaneously bringing your torso up (primarily using the right side of your abdominal muscles) towards your legs.
- Complete the same movement with the left side.
![1c. Boxing Jab](http://cdn.shopify.com/s/files/1/1585/6091/files/Side_V-Up_01d69c82-7de3-4313-a300-2954db0a84eb_450x.png?v=1542004063)
1d. High Knee
- Stand straight up with your feet shoulder-width apart.
- Run in place while raising your knees as high as possible as you alternate legs.
- Repeat until the set is complete.
![1d. Side to Side Squat](http://cdn.shopify.com/s/files/1/1585/6091/files/4_Donkey_Kicks_to_4_High_Knees_450x.png?v=1542004163)
CIRCUIT 2 (50s Each)
2a. Starfish Crunch
- Lie flat on the floor (on your backside)
- Open your arms and legs wide to make a starfish shape
- Bring your left leg straight up and simultaneously bring your right hand to meet your left leg in the middle of your body, for a complete body crunch.
- Alternate sides.
- Repeat until the set is complete!
![2a. 180º Jump Turn to Floor Tap](http://cdn.shopify.com/s/files/1/1585/6091/files/Starfish_Crunch_9400aa5b-27fc-4d4d-b6c7-fadaf98471db_450x.png?v=1542009319)
2b. Plank Step Up
- Get in push-up position, but rather than have your hands on the floor, put your elbows on the floor. Keep your body straight from your head to your feet.
- Push of your right elbow onto your hand,
- Ten push of your left elbow onto your hand so now both of your hands are on the foor.
- Ten Drop from your right hand back onto your right elbow, and drop from your left hand to your left elbow.
- Repeat the movement, starting with the left hand this time, until the set is complete.
*Keep your core tight throughout the exercise (and on all plank and leg exercises)!
*If this is difficult for you, keep your knees on the floor rather than your feet throughout the exercise.
![2b. Squat w/Overhead Press](http://cdn.shopify.com/s/files/1/1585/6091/files/Plank_Step_Up_Alternating_Arm_18662f41-41bd-4259-841c-e35193f63153_450x.png?v=1542009371)
2c. Woodchopper
- Place a dumbbell on your left shoulder, holding it with both hands.
- Step out into a forward lunge with your right leg, bending your right knee to a 90% angle.
- As you lunge, rotate the dumbbell down and across your body, making a diagonal chopping motion.
- As you push out of the lunge and stand back up, chop the dumbbell back up to your left shoulder.
![2c. Plie Jump Squat](http://cdn.shopify.com/s/files/1/1585/6091/files/Woodchopper_f80d442c-03e9-4a2d-b66f-26e842545dad_450x.png?v=1542009427)
CIRCUIT 3 (40s Each)
3a. Plie Squat w/ Shoulder Windmill
- Get into a deep Plie squat position with your hips dropped behind you, your knees slightly bent and feet shoulder-width apart. Feet should be pointed out towards the corners of the room.
- Hold dumbbells in each hand with your palms facing away from your body.
- As you squat down in this position, raise your arms up in a windmill motion, making a full-circle before your hands meet over your head.
- Staying in this deep squat, lower your arms back down in the same windmill motion, and repeat the windmill motion until the set is complete.
![3a. Lateral Lunge to Reverse Lunge](http://cdn.shopify.com/s/files/1/1585/6091/files/Shoulder_Windmill_w__Plie_Squat_450x.png?v=1542009484)
3b. The Heisman
- Jump or step onto your right foot and pull your left knee up towards your right shoulder as you jump.
- Then jump onto your left foot while bringing your right knee up towards your left shoulder.
- Repeat the movement until the set is complete.
![3b. Roundhouse Kick to Squat](http://cdn.shopify.com/s/files/1/1585/6091/files/The_Heisman_450x.png?v=1541415745)
CIRCUIT 4 (30s Each)
4a. 180º Turn w/ Floor Tap
- Get into a squat position, and then jump up and turn 180 degrees in the opposite direction.
- As you land on the opposite side, touch the floor all in one motion with your right arm.
- Jump back in the other direction and touch the floor with your left arm.
- Repeat the movement until the set is complete.
![4a. Leap Forward into Squat, Burpee, Shuffle Back](http://cdn.shopify.com/s/files/1/1585/6091/files/180_Degree_Jump_Turn_to_Floor_Tap_450x.png?v=1541416037)
COOL DOWN (60s Each)
1a. Pigeon Stretch
- Sit with your right knee bent in front of you, and your left leg extended behind you. Pull your right heel in towards your left hip.
- Lean forward until you feel a deep stretch in your glutes and hips.
![d. Runner’s Stretch](http://cdn.shopify.com/s/files/1/1585/6091/files/Pigeon_Stretch_5feb54e7-fabd-4046-85af-ea50611c9da7_450x.png?v=1542009696)
1b. Hamstring Stretch
- Lying on your back with one leg fully extended, bring the other leg up towards your chest while trying to keep your leg as straight as you can.
- From here, flex and point your toes towards the ceiling. Switch legs and repeat.
![a. Hamstring Stretch](http://cdn.shopify.com/s/files/1/1585/6091/files/Hamstring_Stretch_18fb2763-3610-472d-83d3-047026116c0d_450x.png?v=1542000899)
1c. Lat Stretch
- Inch your fingers up the wall until you feel a stretch on the side of your body in your lats.
![a. Hamstring Stretch](http://cdn.shopify.com/s/files/1/1585/6091/files/Lat_Stretch_538c1f51-d133-4cc4-921b-e36904fa01f7_400x.png?v=1541996180)
1d. Glute Stretch
- Lying on your back, place one leg over the other and pull your leg towards your chest.
![a. Hamstring Stretch](http://cdn.shopify.com/s/files/1/1585/6091/files/Glute_Stretch_450x.png?v=1541996115)