This isn’t your typical butt workout – because there aren’t any kickbacks, donkey kicks, bridges, squats or lunges. There are only two exercises which make up this workout and they are the Box Step Down and Box Jumps.
Two exercises which target the glutes – and use a ton of other muscles as stabilizers!
This workout is a great way to tone the lower body, while tightening and strengthening the glutes. It is set up to be completing As Many Rounds As Possible (AMRAP) in 12 minutes. You want to work through the reps quickly – but NOT sacrificing form. Form is ALWAYS more important that the total number of rounds you get.
If you’re interested in the Lushious Bikini Body Challenge,
but didn’t begin on day 1, you can still jump on board!
The challenge is about creating a healthy lifestyle through exercise,
which will energize you, create happiness, improve strength and self-love!
+ check in each day for the NEW daily workout
+ drink lots of water throughout the day, and especially around your workout time
+ always train with proper form, focusing on your breathing and tempo
+ focus on eating lean protein with lots of vegetables for every meal
+ share your progress through #LushiousBikiniBodyChallenge
+ plyo box/bench
+ gymboss interval timer
Set your timer for a 12 minute countdown.
Complete the reps for each exercise, back to back, without rest, until the 12 minutes are up!
x8 reps BOX STEP DOWN (right side & left side)
x5 reps BOX JUMP
THE EXERCISES IN ACTION
BOX STEP DOWN
another VARIATION: Lower all the way down, bringing the foot flat on the ground.
make it EASIER: by using a lower box/step.
Really focus on engaging the glutes throughout the workout. During any workout, it is always important to put the mind into muscle focus. Without engaging and working with the muscle directly, exercise can seem “too easy” or the reps may not seem enough. In this workout, these reps should be HARD. If they aren’t – reevaluate how you’re performing. Do you need to try another step down, maybe this time squeezing your glutes so hard, and engaging your thighs to the point where they feel like they are going to explode?
Give it a try.
How do the glutes feel now?
See you guys for shoulders tomorrow!