Saturday, 7 January 2017

WORK IT: Beginners Booty Circuit

Happy Saturday my lil chickpeas, time for a WORK IT workout and some weekend inspo to get your bootyy's moving! 

I get many of you coming to me for some simple fitness advice, especially when it comes to leg/glutes. Where do I start? What are some simple exercises for my legs/bum? What can I do at home? Etc. Sooooo I thought it was about time I put together a little lower body circuit workout which anyone can do and most importantly anywhere! 

The following circuit involves 6 exercises targeted at the legs and glutes. you peform each exercise for 30 seconds with a 10 second rest. Once you've completed one round rest for 60 seconds and repeat 2 more times through. 

Of course anyone can do this circuit and you can alter it to suit you and your fitness level. If you want to make it a little harder by increasing the exercise time or reducing the rest between exercises. If you have some weights at hand you could even add them! Or if  you feel like you could whack out a couple for rounds go for it! 

For anyone unsure of the exercises I've explained below! And with that... Lets get moving!!!

Squat - Stand with your feet a little wider than shoulder width apart. Keep a neutral spine and place your hands either out in front of you or keep them close to the body. Inhale and bring the hips backwards and bend the knees as you squat down, making sure to sit back into the heels. Keep your eyes straight ahead allowing you to keep the neural spine. While keeping your core tight explode back up digging into the heals and squeeze your glutes at the top. 

Forward Lunge - While keeping you chest lifted, head up and core tight take a big step forward with your right leg. Lunge down until your knee nearly touches the floor, push back with you left foot and return to the starting position. Repeat on your left leg. 

Donkey Kick - On the floor place your hands under your shoulders and your knees under your hips. While keeping your back flat and core tight, bend your right knee at a 90 degree angle and flex your foot. Low the knee without touching the floor and push upwards with your foot. Once you've completed one leg, repeat on the other. 

Pile Squat - stand with your feet wider than shoulder width apart, arms and your side and your toes pointed out at an angle. Squat down digging into your heels, until your thighs are parallel with the ground. Explode back up and squeeze your glutes at the top. 

Side lunge - Stand with your feet shoulder width apart with your head a chest up. While keeping your core tight, take a large lateral step to the right. Keep your toes pointed forward and lunge low. Keep a good posture through your spine. Pause at the bottom of the bottom of the lunge and push back up to the start position before repeating on the opposite side. 

Jump Squat - Stand with your feet shoulder width apart and perform a regular squat, engage your core and jump up explosively. When you land lower your body back into the squat position with control.