How are you doing on this fabulous Friday morning? I don’t know if you’ve had a long week, but working for 5 days feels like an eternity after having been on holiday! I’ve got a busy (and fun!) weekend coming up, but before we start thinking about the weekend, I’ve got your weekly Fit Bit Friday for you!
Work It Out
Lately I’ve posted a lot of routines that combine cardio and strength, so this week I’ve decided to switch things up a bit and focus on strength only, specifically the muscles in your butt! While the exercises below work mainly your glutes, quads, and hamstrings, you’ll notice that they also require quite a bit of balance. Therefore you’ll also use your core and stabilizer muscles, like those around your knees and in the lower parts of your legs. One thing I’ve noticed, even after strength training very regularly for a few years, is that stabilization workouts can be quite humbling. Because it can be difficult to maintain balance in some of these moves (for example, the single-leg dumbell deadlift and BOSU single leg squat), focus on doing slow and controlled reps as opposed to flying through the routine as fast as you can. It should take a little over 30 minutes and your backside will be a-quivering by the end!
The Get-Your-Rear-In-Gear Workout
Do both exercise in each superset pair, then rest for 45-60s. Repeat each superset for a total of 3 sets before moving onto the next pair, and don’t forget to stretch when you’re finished! If you’re not sure how to do one of the moves listed below, click here to access the PDF, which contains full exercise descriptions.
Turn It Up
Back when Flo Rida came out with “Low”, I was in my 2nd year of university and it was always a favourite pre-bar song amongst my friends and I. Now the song just makes me laugh, and reminds me of crazy university memories like the time one of my friends had to carry me home piggyback style because the blisters on my feet from my shoes were so bad. I don’t claim to be much of a Flo Rida fan these days, or a hip hop fan in general, but once in a while there comes a song that I find rather catchy – enough so to throw into a workout playlist. Good Feeling is one of those songs…
What do you think? Feeling good yet?
Have A Read
- 7 ‘scary’ exercises every woman should try via Fox News
- Websites to track your fitness goals via WishTV
- How to work out in a crowded gym via Yahoo Shine
- SOMETHING TO DO: Do you recognize this featured blogger? Pop over to Recipage.com and browse around for some recipes to get your weekend off to a delicious start (and thanks again to Casey and Emily for the front page feature!)
And finally, my questions for today:
- Are there any songs that you used to love, but look back at now and laugh about?
- Are stabilization/balance workouts something that you do regularly, or do you tend to give them less attention?