Saturday, July 19, 2014

Shape-up Saturday: Hamstrings and Glutes

Hi There! This was originally intended to be Wednesday's post, but when I got sick (for the first time in 6 months), this post got postponed until now. I know, I haven't posted a workout in awhile. But that's because I've been trying new things, and different resources to workout. Rarely, do I ever train this way anymore, but sometimes, it's nice to tack on a couple of extra minutes of toning power, and this workout should only take about 5 minutes. The only equipment you need is your own body weight or a resistance band.

Frog Squat Lifts: This sounds funny I know, but it's a butt burner, and will help get rid of that cottage cheese on the back of your legs if you clean up your diet.  Start out feet wider than shoulder width apart, with the band anchored under your feet and one end in each hand. Stand ing tall with your abs contracted and hips pulled under you. Hinge forward, and with a flat back, and keeping tension in the band, squat down like a frog, keeping your heels on the floor and stopping when your hands are a few inches from the ground. contract the muscles in the legs and glutes and push hips forward to return to standing. Repeat for reps.
Fire Hydrant Kicks: Start on all fours, abs engaged. Hold one end of the band in each hand with the middle looped on your left foot. Bring your left knee out to the side of your elbow and press against the band up and away from you, keeping your core steady. Bring your left knee bacyk towards yours elbow and repeat for reps! Repeat move with the other leg.
Glute Bridge with Band: Lie on your back, with both knees bent Place the band over your upper thighs and anchor it on both sides with your hands. Scoop your abs in, contract your glutes and lift your hips off the floor. Hold for a 3-count and lower. Repeat for reps. Make it more difficult: perform a single-leg bridge.

I loved creating this workout and hope you will enjoy it too, and although I'm a personal trainer, you've chosen to do this at your own risk. When in doubt, ask your physical therapist or doctor.

Keep pressin' on weekend warriors!

- Julie


  1. Julie this does look like a killer workout for the lower half (my trouble area). Thanks for this!! #wowlinkup

  2. Hey girlie, I need some pictures or video of your exercises. I'm too lazy to figure out some of your exercises LOL. #wowlinkup