Welcome to Day 3 of the Strong & Lean at Home Series!

This is day 3 of a 5 day Series focusing on strength using only your own bodyweight to target the entire body. This workout is focusing on the glutes and hamstrings. This type of training is important if you are wanting to activate your glutes in order to really be able to train them. The glutes are a tricky one to work if you are not able to connect your mind to the muscle during the workout so relax, aim for heel to ceiling in donkey kicks, keep thigh tight in leg lifts and really squeeze each glute you are using to lift!

The glute workout and hamstring workout today requires a mat and a stable chair. The main workout consists of slow and controlled movements targeting the glutes at all angles, the hips, hamstrings and core to really help add strength, mobility and shape to the lower body. Take the movements slowly, rising and lowering with control throughout.

Following this, we will finish with 8 minutes higher reps and plyometrics to increase heartrate, burn extra calories and really finish you off!

The glute and hamstring exercises are performed for 50 seconds of work and 10 seconds rest throughout the entire workouts.

We complete 1 set of the following as this is no repeat:

STRAIGHT LEG LIFT
45 deg STRAIGHT LEG LIFT
SIDE LEG LIFT
X OVER
DONKEY KICK
DONKEY KICK PULSE
DONKEY KICK TO FIRE HYDRANT
CIRCLES CLOCKWISE
CIRCLES ANTI CLOCKWISE
DOUBLE LEG LIFT
LEG LIFT HAMSTRING CURL
LEG OPENER
STANDING LEG LIFT
STANDING LEG LIFT PULSE
STANDING LEG LIFT WITH STRETCH
HAMSTRING BRIDGE
BRIDGE HOLD WITH LEG WIPER
CRUNCH
REVERSE CRUNCH
SLOW LEG LOWER
REVERSE CRUNCH
HOLLOW TO ALT HAND TO FOOT
GLUTE BRIDGE JUMP
SUMO DEADLIFT SQUAT
SQUAT HOLD KNEES OUT
BRIDGE LEG LOWER

And to finish, x 1 set of the following;

GLUTE BRIDGE JUMPS
SUMO DEADLIFT SQUAT
SQUAT HOLD KNEE ABDUCTION
BRIDGE HOLD LEG LOWER
GLUTE BRIDGE JUMPS

I hope you really take it slow, try to keep tension in thigh, foot flexed in most movements and use the glute to lift! Lower with control and lift with control! I will be stopping to ensure my form is good so please don’t stop if I do!

Please ensure you warm up for at least 5 minutes prior to beginning workout. Here is my 5 Minute Warm Up Routine: https://youtu.be/_DAM-7Ctxcs

Tomorrow’s workout is shoulders and back, you will need a chair and two filled water bottles! See you then!!

Enjoy!!

Cx

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Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases