I am so excited for everyone to try the 3rd workout in the Great Glutes series! I have put my favorite glute exercises in all of the Great Glutes videos. The moves are sequenced in a very specific way. These workouts WILL help you change the shape of your butt!
This floor based routine focuses on the dreaded trouble zones: inner thighs, outer thighs and glutes! No equipment is required for this 25 minute workout and all the moves are done on a mat. I recommend doing this one often. The frequent activation of these muscles is important to help combat all of the sitting we do all day. If you are struggling with low back pain or knee pain this routine should absolutely be a part of your regular program.
This 49 minute workout is one of my favorites! This circuit really works the glutes from all angles. Your booty will be on fire during this one! You will need a mini band (medium resistance) and a chair for this routine.
Hamstrings (the muscles in the back of the leg) are very important muscles, yet they are often neglected. Most people's quads are much stronger which leads to muscle imbalances. Developing strong hamstrings will help prevent injuries and help maintain good posture. Because weak hamstrings limit both range of motion and explosive power it is extremely important to work the hamstrings if you play sports or if you're a runner. Building the hamstring muscles will also help with cellulite in the back of of the legs, which is a problem area for many women.
One of the most popular workouts on this site is definitely "Great Glutes." I am so excited to present the sequel! These moves work the glutes in a very effective way to help lift and reshape your butt. I promise this stuff works! Remember, the key to properly training the glutes is muscle activation. Make sure you focus on every rep and squeeze the glutes. You should feel your butt working during each exercise.
This 26 minute workout focuses on all the hot spots: the butt, outer thighs and inner thighs! I wanted to use the resistance band for this entire routine because it hits the muscles differently and is very effective. I am using a heavier resistance band but a medium or light would be perfectly fine too.
It is so important to do focused leg workouts. When women tell me they are stuck at a weight loss or strength plateau I always suggest amping up their leg training. The leg muscles are the largest in your body and the more muscle you can build the more fat you will burn at rest! Leg training also gets the heart rate up so should be working hard during this one even though there isn't any "jumping cardio."
This express leg workout includes a warm up and a cool down/stretch. This 17 minute routine requires no equipment so it is perfect if you're on vacation or short on time and space. These lower body exercises are sequenced in a way that will have your legs burning and will keep your heart rate up! You get the most bang for your buck from working the lower body because the large leg muscles burn more fat!
This 47 minute workout is devoted to those troublesome areas that every woman dreads: the inner and outer thighs! I have had several requests for a workout that targets these areas directly so here it is! You will need one dumbbell (I am using an 8 lb weight) and a mat for this routine. You will also need a chair or a wall to hold onto for balance for the standing side leg lifts.
I have chosen my 3 FAVORITE single leg exercises for this 39 minute workout! Single leg training is an important technique to use when training the lower body. The muscles fire differently when training one leg at a time and it is super effective! I actually do these 3 moves in my own workout every week! Remember to focus on your form and connect mind to muscle.
Yay! This 16 minute workout is made up entirely of different variations of my favorite glute exercise: THE GLUTE BRIDGE! This routine targets the glutes and WILL help reshape your backside! Remember to focus on the glutes the whole time. Connect your mind to muscle for the best results!
This 9 minute sequence is completely devoted to the inner thighs! Women complain to me about their inner thighs all the time but most women aren't doing anything to work that area. This routine is a great one to add on at the end of a leg or cardio workout for a little extra toning work. Remember to stretch the hip flexors when you are done.