Time to get those glutes in gear! Summer is here!
You'll need bands in light, medium, hard tension and one light to medium tension band with handles or dumbbells, also a mat.
Start with a warm up of ten minutes (or you can start with 3-5 minutes if you are new to jump roping and you can work up to ten minutes) Also, don't just speed jump, mix it up, with some skipping style jump rope like when you were a little kid. Your heart rate will still get up there. I promise!
Next Move: Air Squats with a Light to Medium Band
3 sets x :30 secs each and :15 secs off between each set.
You should really start to feel limber in the glutes, knees and hips with this move. If you have a hard time jumping, just squat without the jump.
Plank Jacks with Medium Band
Place band right at or above knees, begin with body in a plank position. Jump feet in and out.
3 sets of 20 jumps
Plank Lateral Walks with Medium Band
Also, place the band at or above the knees
3 sets of 20 steps ( I moved about 4-5 steps to each side, you might have more room in your workout space)
Alternating Back and Forth Lunges with a Heavy Tension Band
Do 3 sets of 10
Alternate which leg leads
Single Leg Glute Thruster with Medium Band
Place band above knee. Top of shoulders, head and arms on bench or a sofa or chair. Hold body in a table top position, lifting one leg in the air and thrust upward.
3 sets of 10 reps on each leg
Frog Pumps with a Medium Band
These are great glute builders!!
Place feet/heels together and bring as close to buttocks as you can, then lift and squeeze!
3 sets of 30 pumps!
Glute Bridge with Medium Band and Pause at Top
Keep feet separated for this one and with back and shoulders on floor, lift pelvis up into a bridge.
Raise and lower, holding for a second at the top.
3 sets of 12 reps.
Single Leg Glute Kickback with a Light to Medium Band
Place band at ankles.
Steady yourself with your hands on a bench or chair.
Keep hips parallel to floor and in line with your torso.
3 sets of 10-12 reps
Lateral Squat Walks with Double Bands (your choice)
3 sets of 20 steps
Side Lunge with an Upright Pull
Use a band with handles or 8-15 lbs dumbbells
3 sets of 20 lunges to the side
Alternate which foot you place band under
Push Up with Banded Single Leg Raises
Use a light band at ankles
3 sets of 12
Kneeling Glute Thrusters
I love love love these!! You should get as heavy a band as you can thrust. Loop the bands together and then loop them around a strong base that you can pull against. You will really feel these
3 sets of 15
You booty will thank you after this workout !!