Week 4 Workout 6: Glute Revisit

Week 4 Workout 7: Cardio
December 11, 2016
Crunch 2
Week 4 Workout 5: Do Work Abs Circuit
December 11, 2016
Week 4 Workout 7: Cardio
December 11, 2016
Crunch 2
Week 4 Workout 5: Do Work Abs Circuit
December 11, 2016

Week 4 Workout 6: Glute Revisit

Another Glute day! Work the largest muscle in your body to build a solid foundation of a great physique and healthy body.

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction.

Rest 60 – 90 seconds between exercises or sets.

EXERCISE 1    STEP UPS   :   20reps x 4 sets 

  1. Place a knee high chair or bench in front of you while you are standing straight.
  2. Step up with one foot and bring the other knee up until the upper leg is about parallel to the floor.
  3. Lower the lifted leg back down and step back to the floor. Bring the other leg back to the starting position.
  4. This is considered one repetition.
  5. Repeat and perform 4 sets of 20reps.

EXERCISE 2    CURTSY LUNGES   :   15reps x 3 sets 

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  1. Start from a standing position with your feet hip-width apart.
  2. Shift your body weight to your right foot while lifting your left foot from the floor. Keep your upper body straight and facing forward, place your left leg behind your right leg, taking a wide and lateral step behind your right leg.
  3. Slowly descend into a lunge by lowering your body straight down, until your front knee is at about 90 degrees.
  4. Extend your knees and hip to bring your body back to the starting position.
  5. Repeat the same motion with the other leg.
  6. Repeat the entire exercise and perform 3 sets of 15reps.

Alternative: Perform with dumbbells for additional challenge

EXERCISE 3    BULGARIAN SPLIT LUNGES   :   15reps x 3 sets 

  1. Standing up straight facing away from a bench or chair placed behind your legs.
  2. Place one foot on the chair/bench and keep the front leg straight. This will be your starting position.
  3. Begin by descending, flexing your knee and hip to lower your body. Keep your chest up and back straight throughout the movement.
  4. Pause briefly at the bottom of the movement when the front upper leg is about parallel to the floor.
  5. Stand up and recover to the starting position.
  6. Repeat and perform 3 sets of 15reps.

Alternative: Perform with dumbbells for additional challenge

EXERCISE 4    JUMP SQUATS   :   40secs x 3 sets 

  1. Grab a dumbbell in each hand and hold them about shoulder height. With your head up and feet at shoulder width, squat down until your upper thighs are parallel to the floor. This will be your starting position.
  2. Press with the ball of your feet, jump straight up in the air as high as possible. Push up the dumbbells until your arms are fully extended as you jump.
  3. Immediately bring your body back to the starting squat position once landed.
  4. Repeat and perform 3 sets of 40 seconds.

EXERCISE 5    FIRE HYDRANTS   :   30 reps each leg x 4 sets 

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  1. Position yourself on your hands and knees on a yoga mat. This will be the starting position.
  2. Keep the hands and upper body stationary while lifting one of your knees to the side away from your body.
  3. Pause briefly at the top of the movement, then slowly return to the starting position.
  4. Perform 30 reps. Then repeat 30 reps on the other side. Complete 4 sets.

Alternative: Perform in a plank position to feel more burn

EXERCISE 6    BACK EXTENSIONS   :   15 reps x 4 sets 

Option 1: Back extension on a Swiss ball

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  1. Lie face down on a swiss ball and keep steady. Keep your arms out or hands behind your head to help you stay balanced.
  2. Bend forward slowly at the waist as far as you can while keeping your back flat. Your legs should stay stationary through out the entire motion. Avoid rounding your back.
  3. Slowly raise your upper body back to the starting position.
  4. Repeat and perform 4 sets of 15reps.

Option 2: Superman pulse up

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  1. Lie straight on your stomach and face down on a yoga mat. Extend your arms in front of you and rest on the floor.
  2. Raise your legs, arms, and chest off the floor at the same time. Hold in this position for 2 seconds while you squeezing your lower back and glute.
  3. Slowly lower your arms, legs, and chest back to the starting position.
  4. Repeat and perform 4 sets of 15reps.

 

Now cool down on a foam roller or stretch on a yoga mat. Remember to drink more water and enjoy a protein shake! See you tomorrow!

Noah
Noah
In my work and personal life I live by the motto “do work, feel good”, and I wish to share it with you to improve both of your physical and mental strength. I have been working with a diverse range of clients in Renton and Seattle area for more than 8 years. I have had clients with amazing transformations and took their fitness to the next level. Before sharing my enthusiasm in fitness with others, I have been an athlete in football, basketball, rugby, and track. I have also won several titles in men’s physique competitions, and currently model for Nike. You will be my focus when training with me. I will hold you accountable and we will do work! I will support you through your fitness journey. I will pair many training concepts with your session to make it constantly challenging and fun. You will be stronger, physically and mentally. Certifications: NASM, ACE, NFPT. For better guidance contact me: Noah Bartholomew 425.591.3050 noah@doworkseattle.com Performance Coach