Yo Sweaty Friend
You guys seem to love the 20 minute full body AMRAP style workouts so I got another for you to hit up. This one is a 20 minute AMRAP Glute workout.
So get those buns ready…..
Set at timer for 20 min and
Let’s get to today’s Motivation Monday workout shall we?
For those of you that don’t know AMRAP stands for As Many Reps As Possible – pretty simple.
The rules of play are just that. You have a grouping of moves and you try to repeat the sequence as many times as you can in a given timeframe – only stopping if you’re really feeling like you may die – hahaha so not #soyogi eh? but if you’re doing it mindfully- who’s to say that a 20 minute glute burning AMRAP can’t be #soyogi?
I call an objection on the whole “this is/isn’t yoga” terminology {but that’s a much lengthier post or video fo a later day – I’ll spare you for now}
Sometimes I am super short on time on Monday’s but I hate to miss my sweat time.
So the last few months I’ve been making a burning AMRAP my non-negotiable. It makes me feel great and starts my day off right…
Some days I use props – some days weights and some days just my good ole bodyweight but this glute workout with the mini bands for resistance has been one of my faves
Without further ado …
Booty Booty Booty rockin everywhere rockin everywhere rocking everywhere 🎤
You’ve got 6 moves. 20 minutes. Wrap that mini band just above the knees. Set an alarm and let’s get at it!
Move Number one: The Squat to Lateral Kick
With this move you want to start with your feet parallel {if you need a little help w the hip external rotation yo can point the feet out up to 45 degrees but no more than that}. Start to send the hips back into a squat. To make this glute workout even more glute focused make sure that you’re mindful to shift the hips back by hinging at the hips rather than coming down by bringing the knees forward. Once at your lowest squat position – push through the heels to stand back up shift weight to your right leg and abduct your left hip for a lateral kick {think shoving a couch or stool out of the way as you feel the side glute -aka gluteus medius flex}. Bring the left leg back down shift some weight onto it and abduct the right hip- this is one rep.
repeat this 8 times
Move Number Two : Lifted Knee Donkey Kicks
For this move you are doing a basic donkey kick but….
We’re amping it up a notch. For one thing – You have your knees lifted off of the floor. To begin start in a table top position . Check that your elbows are over wrists and shoulders are over elbows. Knees and hips are in line. Make sure that your core is organized. You do not have an over arched lumbar curve {aka a saggy midsection }. You are sturdy here – someone should be able to comfortable balance a plate on your back.
Now push into the toes and lift the hips just enough to make your knees hover over the ground. The integrity of the table hasn’t changed though – your core is still a tight canister not a broken pilsbery dough boy tube.
Keeping your hips nice and level {do this by creating more stability in the right hand as you lift} lift your right heel towards the ceiling. Knee stays in towards the midline and stays flexed at a 90 degree angle. {aint nobody got time fo an ineffective glute workout – and it is ineffective if you let the knee travel to point outward}. Bring the right knee back down and the back up.- Do 8 then shift to the left side and do 8 there ✌.
Move Number Three: Curtsey Squat with a Pulse
Oh lots of glute work on this one.
Seems like a fairly simple move but you add the pulse and oh boy.
Start with feet underneath the lungs – facing forward- outside edges parallel.
Shift the weight into the right foot as you sure up your core. Bring attention to your glutes and bring the left foot diagonally behind {across the midline} the right as you bend the front right knee. Once you are at the bottom of the curtsey squat pause and do mini up down pulses. Your body should be going up and down no more than a few inches. Notice how that activates your lower glute muscles. Shift your weight back as you come to standing and then do the other side. That will be one rep.
Hit the right and left 8 times .
Move Number Four: Monster Walks
This is prob one of my fave glute workouts. Weather I am using it for glute activation or as a workout move itself – the good burn never disappoints. As Bey circa 2000 would say – it’s bootylicious.
Start at the top of your mat /workout area. Shift your hips back into a mini squat. Bring weight into your right foot as you lift the left and step backwards. Make sure you drive through the heel and really sit your hips back so your glute med can get in on the action. Then shift your weight into your left foot as you step back with your right. Try to lead with the hips as much as possible since they are the bigger joint plus we’re workin dem glutes.
Extra bonus points to you if you cross pattern with your arms {that means if you pump your right arm forward and left arm back as your right foot goes back}
Perform a total of 16 of these bad boys.
Move Number Five: Plank Step Outs
This is a pretty straight forward move. Starting in a basic plank {and if you are not sure about your plank make sure you check out the proper form guidelines right hurrrrr in this vid}. Use your abductors {aka your side butt } to bring the leg out to the side and tap the floor. Then use your adductors to bring yourself back into a plank position. 8 on each side for a total of 16 girl!
Move Number Six: Front Lunge to Booty Kick Back
Start at the back of your mat/workout space for this move.
Bring the left knee forward and step into a front lunge. Remember to keep your hips level, pelvis tucked under and right knee tucked in toward the midline for the ultimate glute workout. Shift your weight forward onto your left foot as you lift the right foot off of the ground and kick the heel back into a quick glute pump. Then bring the right foot to meet the left.
Step the right foot back into a reverse lunge. Bring your weight back as you bring the left foot to meet the right. That’s one rep { long I know but man does that work that booty}
Repeat this 8 times then switch sides and step forward with your right knee and repeat 8 times.
Once you’ve completed one round go back to the beginning and keep going until your alarm sounds girl!
There ya have it a sweaty glute workout in just 20 min! Doesn’t get easier to get past the resistance to workout than that eh?
If you’re looking for more quick movements or ways to connect more to your body I am launching new series over on the #SWEATANDYOGA YouTube channel.
This will be called #takingbackmymornings and it’s helping me make sure that I don’t go a day without at least a bit of movement like this 20 min glute workout AMRAP yo!
Aspiring #movementninja out ✌
Feel free to save this pic or pin it for easy access to all 6 of the moves for this quick full body AMRAP gurllll.
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