Workin' It

Good morning! How was your Easter weekend?? It was wonderful to see family, and it only took me an hour to find my Easter basket this year, so I'd call the weekend successful ;)

First, you must listen to this song. Okay, you don't have to, but I really like it so perhaps you will too! Also, did you know WDM has a great sushi place with all-you-can-eat sushi on Monday nights?? Yay for sushi deals! The place is called Sakura Sushi if you're ever in West Des Moines on a Monday night and need to know ;)

Second, let's talk working out. Have you been or have you been skipping?? The weather is {maybe} finally getting warmer and that 60 degrees last Friday was purrfect to run in! That means outside workouts very soon!! But for now, when its still only 25 degrees at 8 am, the gym may be your preferred location for workouts. I've got a little workout that works the glutes + hips + hammies for you, I think you'll like it! I found the inspiration for this workout off the apparent popularity of any booty-related workout on Pinterest; people love to work it out! I suggest coupling this workout with some bike or track sprints between sets to really get the most out of it. :)

(blubbertorunner.blogspot.com)

You need: resistance band (the circle one, not the one with handles at each end), dumbbells (one ~20 pounds and two 8-10 pounds), preferably a cable machine with an ankle strap (no biggie if this isn't possible because you're not at a gym, the band can be substituted!) and a physioball (the big ones you sit on for abs)

Do each 3 sets of 20 reps of each exercise, then move on to the next set. Add in a 20-30 second running or high-resistance bike sprint after each set if you'd like!


Lower Body Workout

First set:
Jumping jacks with resistance: put the resistance band around your ankles before you start. Make sure to keep your toes pointing straight ahead and not out to the side!

Side step with resistance: keep the band on your ankles. Take a giant step to the left, then bring your right foot back close to your left. Take a giant step back to the right, then bring your left foot back close to your right. That's one rep.

Clamshells: resistance band around your shins right below your knees! Example

Physioballs roll-ins: keep those hips up! Example (p.s. this video has an ad, but A. you can skip it and B. its for the University of Iowa so I felt it was acceptable ;) )

sprint!

Second set:
Cable machine kickbacks: 10-15 pounds on the machine.
With ankle strap on ankle, keep knee with a slight bend and upper body straight (not leaning forward) and squeeze the glutes as you "kick" your heel up towards the sky behind you. Example- squeeze your glutes even more than the girl in the video does to bring your foot even farther back and truly activate the muscles.
No machine? Put resistance band on one ankle and the other heel/back of your shoe and do the same motion with the foot that has the band on the ankle.

Plie squats on toes: 20 pound dumbbell. Keep those abs activated! Example-lift your heels off the ground and keep them off as you do the entire set; this will engage your calves as well!

Split squat (in-place lunges): two 8-10 pound dumbbells. Example-make sure your feet are far enough apart that your front knee isn't reaching out past your toes as you lower.

Physioball hip-ups: Don't let those knees sneak far away from each other! Example

Sprint!

Your lower body should not be feeling neglected after this workout! Any questions? Let me know! I think I'll do this one myself today! Have a great Tuesday; use a pretty coffee mug ;)

--KQ