Ready for some Glutes, the "Girls", Guts 'n Guns
For this workout, you need 5-8 pound weights, an exercise mat, jump rope and an elevated step (or bench).
Warm up with 5 minutes combined speed skating, running in place, jumping jacks
and false starts.
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| Dara Torres embodies a strong G workout! |
Glutes:
Curtsey Squat- both legs- 20x
Holding Weights, Bent over dead lift, raise to plyo jump and tricep press back- 20x
Donkey Kicks (hold onto a bench or table top if you need to)- 20x/leg- holding last kick for 20 seconds
Bridges with knees hip width apart-20x , followed by knees "kissing" - 20x
Bridges with Chest Fly of weights- 20x
2 minutes jumping rope
Chest - aka "the Girls" for some of you:
Inverted Bear Walk - feet elevated on bench- 10x
Rainbow Push Ups- 20x
Wide Angle Fly w/20 count pulses every other rep-10x
2 minutes jumping rope
Arms:
Plie Squat with "Go Go Go's"- 1 minute
Wide Angle Bicep curls - 20x
21's - (7 all the way extended, 7 half way curl to 90 degree angle, 7 full extension again) x3
Side Lying Push Tricep Push Up- 15x/side
2 minutes jumping rope
Core:
Bicycles-15x
Rowing down the river holding weight- 1 minute
Traditional Crunch with belly tuck- 20x
Froggy sit ups - 20x
Side Plank on elbow- 10x/side
2 minutes jumping rope
Repeat circuit 3x
Have a fun time and work your G's!
Email with any questions on the exercises- powerfitnesspdx@gmail.com
www.powerfitnesspdx.com
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Thank you for reading Power Fitness PDX Blog. Have a healthy and adventurous day.
---Erin Kreitz Shirey
CEO, Owner & Master Trainer
powerfitnesspdx@gmail.com
www.powerfitnesspdx.com