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Friday, January 22, 2016

15 Minute Awesome Glute/Buns Workout


Warmup for a few minutes before doing this workout.
Complete each exercise, then repeat the entire workout 2-3 times. The entire workout should take approximately 12-15 minutes.
1. Alternating Walking Lunges 20 each side: Walk up and down the hall if you need to. Hand weights are an option but not needed to get a good workout.



2. Prisoner squats- open your feet a few inches wider than hip distance with feet just slightly turned out. Hands are behind your head. Squat up and down at a steady slower pace 20x.
3. Alternating back lunges. Stand in one place and alternate stepping back with one leg into a lunge. Bring leg back to front and step back with other leg. Repeat. Make sure your weight is on your front heel with your front knee over your heel to prevent injury and to get deeper into the glute muscles. Repeat 20x each side.
*Picture would look similar to the alternating walking lunges.

4. Kneeling leg raises: Kneeling on the ground on your hands and knees, raise your right leg parallel to your hips. Lift your leg straight or bent approximately 3-4 inches and hold for 1-2 seconds before lowering back to hip level. Make sure to keep your hips square to the ground. Repeat 20x on each side.
5. Bridges: lay down on your back with your knees up and your heels down close to
Your bottom. Your arms are at your side. Raise your glutes off the ground and hold for 1-2 seconds before lowering till you almost touch back down. Repeat 20x.
Stretch before you completely cool down to prevent your lower back from getting tight. Tight glutes can lead to a tight back.
By: Michelle Rotell
Aka Michbehavin
Sweat Cardio and Yoga
www.sweatcardio.com

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