Welcome to day 3 of the 5 day 1 hour at home workout series!
Third in the series is glutes, hamstrings and lower abs workout. This at home workout will target your glutes, entire legs with focus on the hamstrings, core and lower abs!
You will need a mat or elbow friendly surface and a sturdy chair/sofa.
The exercises are performed for 50 seconds each with 10 seconds to get ready for the next exercise. We will be performing the 10 minute lower abs routine at the very beginning and also the last ten minutes. We are then onto 40 minutes of no repeat glute and hamstring exercises!
TOE TAPS
TUCK TO EXTENSION
EXTEND TO X LOWER
X LOWER
SCISSORS
FLUTTER KICKS
SINGLE LEG LOWER
SINGLE LEG LOWER
ALT LEG LOWER
SLOW LEG LOWER
3 POINT X OVER
PULSES
3 POINT X OVER
PULSES
STRAIGHT LEG
PULSES
STRAIGHT LEG
PULSES
LEG CIRCLE switch direction half way
LEG CIRCLE switch direction half way
DONKEY KICK X OVER
DONKEY KICK X OVER
PULSES
PULSES
SIDE LYING CIRCLES
SIDE LYING CIRCLES (opposite direction)
SIDE LYING CIRCLES
SIDE LYING CIRCLES (opposite direction)
FRONT LYING ALT LEG RAISE
FRONT LYING DOUBLE RAISE
FRONT LYING LEG OPENER
FEET TOGETHER LIFT
SIDE LEG LIFT
SIDE LEG LIFT
SINGLE LEG BRIDGE ABDUCTION
SINGLE LEG BRIDGE ABDUCTION
CHAIR BRIDGE SINGLE LEG
BRIDGE SINGLE LEG PULSES
CHAIR BRIDGE SINGLE LEG
BRIDGE SINGLE LEG PULSES
BULGARIAN LUNGE
BULGARIAN LUNGE
BULGARIAN LUNGE PULSES
BULGARIAN LUNGE PULSES
BULGARIAN LUNGE HOLD
BULGARIAN LUNGE HOLD
BULGARIAN LUNGE TO STRETCH
BULGARIAN LUNGE TO STRETCH
HAMSTRING WALK OUT
HAMSTRING SINGLE LEG EXTENSION
TOE TAPS
TUCK TO EXTENSION
EXTEND TO X LOWER
X LOWER
SCISSORS
FLUTTER KICKS
SINGLE LEG LOWER
SINGLE LEG LOWER
ALT LEG LOWER
SLOW LEG LOWER
There isn’t a lot of rest, 10 seconds to be exact between each exercise in the sets, so this makes the lower abs, glutes and hamstrings body work harder.
Simply follow along and focus on the movement itself and the muscles working particularly for glute activation. Take it slow and controlled throughout!
As with all follow along workouts, please warm up fully prior for at least 5 minutes to prepare body for work ahead.
I have not put alternatives up due to the fact there is no jumping or high impact movements but I would ask that you simply change an exercise to what works for you. For example, the leg lowering in the lower abs segment; simply bend knees, don’t lower as much or do alternating leg! Or with the hamstring segment, simply don’t go so low in Bulgarian lunges or bend at knee with glute exercises.
NOTE: if you feel any discomfort in your lower back, please do not continue with that exercise or take an moment, reset and adapt exercise to ensure core tight and back is flat. Remember only lower as far as is comfortable and your core is still engaged and lower back FLAT to mat.
Tomorrow’s workout is a full body isometric workout so you will need only a mat!
I hope you feel
I look forward to hearing how you get on!
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
