The at home workout: Glutes

Do you ever just not want to go outside? But you probably should, and you probably should take your butt off the couch and hit the gym. No worries! Here is my at home workout routine for the lazy girl who wants to stay inside with her cat. Or dog. My workout consists of light cardio with an emphasis on your glutes and legs! This should only take you about 30 minutes max!

Things you’ll need:

  • Yoga mat
  • 5lb weights
  • A sturdy chair
  • Your phone as a stopwatch

Let’s get started!

  1. Warm up. We don’t want to stretch cold muscles! So for a warm up we are going to jog in place for 2 minutes.
  2. Stretch. Get that yoga mat out! Each stretch you want to hold for at least 10 seconds to feel it.
  3. Light cardio time!
    One minute of butt kicks So you’re basically running in place with your hands going to jog in place and as you’re doing so your hands are on your rear and the back of your heels should touch your hands.
    One minute of high knees Your hands should be out forward at about your hips and you are bringing your knees to your hands.
    One minute of jumping jacks Or as many as possible.
  4. Squats.
    One minute of regular squats you can use the weights too if you’re feeling challenging!
    One minute squats with your toes pointing outward about shoulder length apart, but further than you normally stand doing regular squats
    One minute of squats with your feet together Your feet should be basically touching pointing north and you will squat down like this.
  5. Lunges.
    One minute regular lunges You can do them in place if you have a small living room like me.
    One minute back kick lunges You’re going to step with your left leg and as you’re stepping you’re going to kick your right leg up and out behind you. You should feel this is your lower glutes.
  6. Chair time!
    One minute of step ups You are going to step on to the chair using your right leg and while in this motion you are going to bring your left leg up to your chest. (kind of like the high knees we just did) Switch legs and repeat until you’ve done 20 on one leg.
    One minute of box jumps I only recommend doing these if you have a sturdy chair that is wooden and isn’t going to move around, for safety purposes.
  7. Stretch & Cool down. 

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