This 10-Minute Workout Targets Your Glutes, Thighs, And Arms

If you’re pressed for time but still want to get a good workout in, this 10-minute workout focusing on your glutes, thighs, and arms might be the perfect fit for you. Danielle Coleman and Holly Hendricks, master trainers at BANDIER, have designed a quick and efficient workout that provides a full-body burn. Whether you’re looking to kickstart your fitness routine in 2020 or just want to add a brief but effective workout to your day, this routine has got you covered.

Equipment Needed:​ You’ll require a medium resistance loop band, a mat, and a set of lightweights for this workout. However, these exercises can also be performed using just your body weight. It’s important to note that the exercises are safe to do during pregnancy, as demonstrated by Holly in the accompanying images. For the glute bridging element, it’s advisable to prop yourself up to elevate the heart and head, rather than lying flat on your back.

How To: ​Each exercise should be completed for a minute before moving on to the next, aiming for as many reps as possible (​AMRAP​). You can opt for a single round if you’re short on time, or go for up to three rounds for a thirty-minute workout that will truly engage your glutes, thighs, and arms.

Mat Warm-Up And Exercises:

1) Glute Bridge, Followed By Tricep Kick-out With Resistance Band Around Wrists

  • How To:​ Lie flat on your back with your feet slightly wider than hip-width apart, and your toes pointing forward. Lift your hips up and squeeze the back of your glutes at the top, then engage your abs as you lower your hips. With your arms extended straight up to the ceiling, press them away from each other to create tension in the band and engage the triceps before bringing the arms back to neutral. Repeat the glute bridge and tricep kick-out alternately.
  • Advancement: ​Combine the two moves by pressing the arms out as you drive your hips up, and releasing the arms while lowering your hips.
  • Tips:​ Focus on keeping your core engaged, squeezing your glutes at the top of the bridge, and keeping your shoulder blades together and down on the mat to prevent your shoulders from rounding forward.
bandier 10 minute workout


bandier 10 minute workout


2) Side-Lying Leg Lift/Side Plank Combo

  • How To:​ Place the resistance loop around both of your legs, about two inches above your knees. Starting on your left side, with your legs fully extended and stacked on top of each other, support your upper body with your left forearm, ensuring your left shoulder is directly over your left elbow. Lift your right leg up with your knee pointing forward to create tension in the band, then lower the leg and return to the starting position. Next, lift your left hip upwards by pressing down into your left forearm, engaging your left oblique in a side plank, before returning your hips to the mat. Repeat the leg lift and side plank hip lift alternately.

Source link

Share With Friends!