Workout 31 from Habit Nest
GLUTE ACTIVATION WARMUP (30s Each)
1a. Double Walk Out
- WrapWrap the resistance bands around your calves or ankles.
- Get into a squat position with your knees slightly bent and your feet shoulder-width apart.
- Staying low in squat position, take a step to the right while maintaining the low squat position.
- Step back to the original position, starting with your left leg.
- Repeat
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Double_Walk_Out_400x.png?v=1541406941)
1b. Box Draw
- Wrap the resistance band around your calves or ankles.
- Get into a squat position with your knees bent and your feet shoulder-width apart.
- Staying low in squat position, take a step forward, then to the right, then behind you, and then diagonally behind you all with the same leg.
- Keep your core tight and your glute muscles squeezed as you complete the exercise.
- Repeat.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Box_Draw_450x.png?v=1541407097)
1c. Box Draw
- Wrap the resistance band around your calves or ankles.
- Get into a squat position with your knees bent and your feet shoulder-width apart.
- Staying low in squat position, take a step forward, then to the right, then behind you, and then diagonally behind you all with the same leg.
- Keep your core tight and your glute muscles squeezed as you complete the exercise.
- Repeat.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Box_Draw_450x.png?v=1541407097)
1d. Running Man
- Wrap the resistance band around your calves or ankles.
- Get into an athletic position with your feet shoulder-width apart, knees slightly bent and your hips dropped.
- Move your right foot backwards while staying slightly bent, and bring it back to the original position.
- Repeat this quickly, but feel the glute contraction every time you complete the movement.
![1c. Lateral Leg Raise](http://cdn.shopify.com/s/files/1/1585/6091/files/RunningMan_450x.png?v=1541049113)
CIRCUIT 1 (60s Each)
1a. Burpee
- Stand straight up.
- Bring both hands towards the floor, and once they’re on the floor, extend both legs so they’re straight behind you.
- Jump or step your feet back to your hands.
- Using your arms for momentum, jump up as high as you can while reaching your hands towards the ceiling.
- Repeat until the set is complete!
Note: For an additional challenge, land from your jump in step 4 straight into the crouched position in step 2, making the entire exercise a series of fluid movements.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Burpee_large.png?v=1541398766)
1b. 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.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Shoulder_Windmill_w__Plie_Squat_393c8b61-1ea8-4294-a5be-eab6fa614e70_450x.png?v=1542186281)
1c. Ski Mogul
- Get into plank position with your feet together, jump both feet towards your right hand,
- Ten quickly jump your feet back to center position, and then jump your feet towards your left hand before jumping back to center position.
- Keep repeating the alternating jumps until the set is complete.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Ski_Mogul_fa9c91c8-07d5-4e46-a7b7-57aad587533a_450x.png?v=1542186322)
1d. V-Up
- Lie straight on your back with your legs together and your arms together straight above your head.
- In one motion, raise your legs off the floor while keeping them straight. Also raise your torso and hands to meet your legs in the middle of your body.
- Repeat!
![](http://cdn.shopify.com/s/files/1/1585/6091/files/V-Up_51cdaee9-e2c6-4d16-b540-81f39227f021_450x.png?v=1542186470)
CIRCUIT 2 (50s Each)
2a. 4 Donkey Kicks to High Knees
- Start in a downward dog position with your arms and feet shoulder-width apart.
- Kick your feet and calves upwards towards your tailbone while bracing your core and shifting your weight to your arms.
- Repeat this three more times.
- Stand straight up with your feet shoulder-width apart.
- Run in place 4 times while raising your knees as high as possible as you alternate legs.
- Repeat until the set is complete!
![](http://cdn.shopify.com/s/files/1/1585/6091/files/4_Donkey_Kicks_to_4_High_Knees_63139559-6226-45d6-9817-e1025e3eec24_450x.png?v=1542186551)
2b. Pendulum Jack
- Hinge forward from your waist and place your hands on the floor in front of you.
- Extend your right leg straight out to the side. Your left, supporting leg can be slightly bent.
- From this position, quickly transfer your body-weight to the other leg.
- Repeat the movement back and forth while keeping your hands on the ground until the set is complete.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Pendulum_Jack_edec0e97-decc-48a7-8821-5d6d7a1da536_450x.png?v=1542186587)
2c. Lateral Lunge to Curtsy Lunge
- Stand with your feet together, step out on one side into a lateral lunge, keeping your other foot straight. Drop your butt as low as you can as if you’re sitting in a chair, making sure your knees don’t go past your toes in front of you.
- From here, step back to center, and with the same leg do a curtsy lunge take a big step back crossing it behind the stabilizer foot. Make sure to get your knee as close to the floor as possible!
- Repeat for the duration of the set, and then switch sides.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Lateral_Lunge_to_Curtsy_Lunge_60d9f669-8c76-4c4b-930a-8f5128025d2f_450x.png?v=1542186626)
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_af34ec97-3b7d-4a66-a89b-10038b912443_450x.png?v=1542186665)
3b. Jump Squat
- In a squat position with feet shoulder-width apart and your weight in your heels, jump of the floor.
- Jump, and land directly back in the squat position.
- Repeat the movement until the set is complete.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Jump_Squat_889660f2-9d04-4175-bc37-8fc624163fbc_450x.png?v=1542186708)
CIRCUIT 4 (30s Each)
4a. In and Out Jack
- Stand straight up with your feet shoulder-width apart and holding dumbbells.
- Jump into a wide squat position and touch the floor (or close to the floor) with one arm extended towards the floor.
- Jump your feet back together in a straight, standing position.
- Jump immediately back into a wide squat position and touch the floor with opposite hand.
- Keep alternating arms back and forth.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/In_and_Out_Jack_6de3366e-074b-458a-abb5-318c2cc443c3_450x.png?v=1542186740)
COOL DOWN (60s Each)
1a. Runner’s Stretch
- Lunge forward with one leg at a 90 degree angle while your other foot remains straight behind you with the bottom of your foot facing the ceiling.
- Gently press through your hips. Lift your opposite arm up towards the ceiling.
- If you’re flexible enough, try lifting your foot and grabbing your toes.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Runner_s_Stretch_5caa9579-1e3a-49de-afda-3249f5af0cf7_450x.png?v=1542186790)
1a. Butterfly Stretch
- Sitting in an upright position with your back straight, and your chest lifted.
- Put the soles of your feet together, and push down on your knees gently to get a deep stretch in your groin and inner thighs.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Butterfly_Stretch_a75f515f-a544-4837-bb10-d931febb14a2_450x.png?v=1542169613)
1c. Lat Stretch
- Inch your fingers up the wall until you feel a stretch on the side of your body in your lats.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Lat_Stretch_c3e0ce94-01da-42ae-8797-56d7a87946a4_450x.png?v=1542186828)
1d. 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.
![](http://cdn.shopify.com/s/files/1/1585/6091/files/Pigeon_Stretch_a37d07fe-da71-4848-948a-ee7fefaab58a_450x.png?v=1542186862)