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Follow allow with me in this workout that consists of 5 exercises in a circuit that target the glutes and thighs. All you'll need is one weight or two and a mat. I'm using one 15 lb weight for most exeercises. Repeat once or twice more for better results. Modifications are also demonstrated.
1. Goblet squat: Hold the weight in front of your chest with both hands. As you squat down, your elbows with track between your knees while the weight follows. Drive through your heels as you ascend back to the start position.
2. Single leg deadlift: Stand with your feet hip width distance apart. Step with one foot forward. Bring all your weight into the front foot while hinging at the hips as the opposite leg lifts. To modify rest the toes of the non-weighted foot onto the floor but keep your weight onto the working leg.
3. Sumo squat: Stand with your feet wider than shoulder-width apart, and your toes turned outward at about a 45-degree angle.Keep your back straight, chest up, and shoulders pulled back. Lower yourself until your thighs are parallel to the ground, or as far as your flexibility allows. Keep your knees in line with your toes. Push through your heels to return to the starting position while keeping your back straight and chest up.
4. Glute Bridge: Lay on your mat with your knees bent and your feet flat on the mat about hip distance apart. Hold the dumbbell with you hands and place them on your hip crease. Press through your heels and engage your glutes as you lift your hips off the ground. Squeeze your glutes at the peak of the bridge to maximize the muscle contraction.
5.Prone leg lifts: Move into quadraped position on your mat. Place the weight behind one knee. Keep your hips square as you lift your leg and knee off the mat. Slowly and with control, lower your legs back down toward the floor, but do not let them touch the ground.
#glutesworkout #thighsworkout #beginnerworkouts #strengthover50 #lowerbodyworkout
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Disclaimer: As with all exercise programs, when using Rhonda Fitzpatrick's exercise videos, you need to listen to your body. To reduce and avoid injury, seek advice from your doctor before beginning any exercise program. By performing any fitness exercises, you are doing them at your own risk. Rhonda Fitzpatrick will not be responsible or liable for any injury or harm you sustain as a result of Rhonda Fitzpatrick's fitness program, online fitness videos, or any information shared on her website or social media. Thank you for your understanding.
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