Workout 39 from Habit Nest on Vimeo.
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.
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.
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.
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.
CIRCUIT 1 (60s Each)
1a. Bulgarian Lunge
- Place one foot behind you on a platform.
- While your foot is on the platform, bend your other foot into a 90% lunge.
- Push up from the lunge by driving through your front heel to return to the original position.
- Repeat.
1a. Bulgarian Lunge
- Place one foot behind you on a platform.
- While your foot is on the platform, bend your other foot into a 90% lunge.
- Push up from the lunge by driving through your front heel to return to the original position.
- Repeat.
1c. Jump Twist
- With your feet together, jump from side to side, while twisting your lower body
1d. Lateral Lunge
- Stand with your feet together.
- Step out on one side into a lateral lunge, keeping both feet facing forward.
- 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.
- Repeat for duration of the set.
CIRCUIT 2 (50s Each)
2a. Squat Thrust
- 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.
- Stand straight up.
- Repeat until the set is complete!
*Very similar to a burpee, just doesn’t have the jump at the top.
2b. Squat to Arnold Press
*Can complete this exercise sitting down on a bench, or standing up. This is also combined with squats in our workouts.
- Hold a dumbbell in each hand, raise your arms so that your palms are facing your face with your elbows close together.
- Push the dumbbells up over your head while simultaneously twisting your hands so when your hands are straight over your head, your palms are facing outwards.
- Bend your arms while twisting your hands so that you go back to the original position.
- Repeat the movement!
2c. 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.
CIRCUIT 3 (40s Each)
3a. Spider Man Plank Crunch
- Get in plank position by placing your elbows and toes on the floor Hold your body up of the floor in this position.
- Bring your right knee on the outside of your body to your right elbow.
- Straighten your right leg back to the floor.
- Complete the same movement with your left leg, and keep alternating sides.
3b. 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.
*Try to keep your chest lifted while you do this.
CIRCUIT 4 (30s Each)
4a. 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.
COOL DOWN (60s Each)
1a. 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.
1b. Glute Stretch
- Lying on your back, place one leg over the other and pull your leg towards your chest.
1c. 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.
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.
