Welcome to the weekend! Well, we are on weekend time around here already since there is no school today due to a teacher comp day. I have plans to get my hair cut (it has been 11 months), attend the Gluten Free & Allergen Friendly Expo on Saturday, spend time with Zoey, and soak up time with Rob’s parents who landed for a visit yesterday. Rob and I are also going to take advantage of having grandparents around and go on a date!
What are you looking forward to this weekend?
This past Tuesday, the entire English Language Learning department in my district put together a Cultural Celebration night for all of our international families. There were cultural performances, crafts, awards, and the opportunity for families to snag a free book. It was really special to celebrate these students and their families and I was lucky enough to get to bring Zoey with me. She had a blast people watching and trying to mimic some of the dancing. Plus, the girl ate a whole piece of pizza by herself!
As you head into the weekend and start planning out your workouts for the next week, consider adding this Glute Burner Workout to your routine. If you do any kind of steady state cardio like running, walking, swimming, cycling, elliptical, or rowing, your glutes get seriously ignored. Strengthen them in a focused way will improve your cardio days and this workout will definitely remind you not to ignore them again.
Before starting the workout, be sure to warm up with some light cardio (5-10 minutes), and dynamic stretching. Do the same as a cool down when you finish your workout. Get a copy of the warm up and cool down routine I recommend here.
You can also check out my must have workout resources here. These are the things I use weekly, if not daily, to make my workouts as easy and comfortable as possible.
Glute Burner
Complete 40 seconds of each move (each side) for 3-4 rounds.
- Donkey Kicks
- Deadlift with Row
- Bulgarian Split Squats
- Glute Bridges
- Mason Twists
If any of the moves are too much for you right now, take a look at the modifications below. Always modify your workouts and specific moves as needed. Additionally, if you want to challenge yourself further by advancing the moves, there are descriptors below on how to do that as well.
Donkey Kicks
- Modified: Rest on hands in a push up position. Lower height of leg lift.
- Advanced: Elevate feet.
Deadlift with Row
- Modified: Stand with both feet shoulder width apart on ground. No row.
- Advanced: Row with one arm at a time. Switch arms after 20 seconds.
Bulgarian Split Squats
- Modified: Regular front lunge, with or without weights. Rest hand on wall or chair.
- Advanced: Raise front foot to toe (calf raise) as you lunge.
Glute Bridges
- Modified: Rest both feet on ground.
- Advanced: Rest a weight across hips as you lift.
Mason Twists
- Modified: Rest heels lightly on ground. No weights.
- Advanced: Lower legs as close to ground as possible without touching.
Let me know if you try it out and how you liked it! More leg workouts to try:
Get your 5 Week Health & Fitness Plan complete with daily workouts, a weekly nutrition focus and daily mindset questions here. This plan has everything you need to see real results in your health and fitness goals!
What are you looking forward to this weekend? What was the best part of your week?
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
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