Out of all the millions of fitness quotes that are commonly used within the fitness industry, I truly believe in the quote “Never Miss a Monday”. If I look back and think of the times that I have missed a Monday workout, my workouts following that week either weren’t the best, or were a lack of. For someone who works with a weekly routine, I choose to workout the most during the week so I can relax a bit more over the weekends, but when the week starts off without a workout, I find myself wishing I had worked out.
So today, even after such a gloomy, rainy weekend, I’m up and feeling good and ready to workout! In the mean time, I want to share with you the workout I did yesterday. If you follow me on Instagram you probably already know how killer this workout was for my glutes. Today they definitely are a little sore so I’m working upper body & abs. 🙂
This workout took me somewhere between the 30 – 40 minute range to complete, but I’m not really sure because I wasn’t timing it, and forgot to catch a little glimpse at the clock before beginning. To be sure, I’d set aside an hour to do this workout. After you complete the workout you can spend 15 – 20 minutes stretching with this lower body stretching routine.
+ Exercise Mat
+ Stability Ball
PRE WORKOUT WARM UP
+ 9 minute Quickie Warm Up
Complete the following exercises and reps without any rest between exercises.
Complete reps per side when applicable.
100 WALL SQUATS
50 REVERSE LEG CURLS
40 ROLL OUT & HIP RAISES
30 SINGLE LEG LUNGES (per side)
80 WALL CALF RAISES
60 REVERSE HYPEREXTENSIONS
30 SINGLE LEG GLUTE RAISES (per side)
100 REVERSE SWITCH LUNGES (per side)
50 SINGLE LEG CALF RAISES (per side)
+ Position the ball on the wall behind your back.
+ Place your feet flat on the floor, slightly leaning on the ball.
+ Keep your abdominals engaged, push your hips back as you bend your knees and lower your glutes towards the floor.
+ Keep your back straight, head looking forward and be sure to not allow your knees to go over your toes.
+ Use your glute and thighs to push yourself back into the standing position.
REVERSE LEG CURL
+ Begin lying supine with your legs fully extended and your heels on the stability ball
+ Lift your hips off the ground, keeping your back straight and abdominals engaged.
+ Bend both knees, raising your hips, using your hamstrings/glutes to slowly roll the ball towards your glutes
ROLL OUT & HIP RAISE
+ Begin lying supine with your knees bent and feet up on the ball.
+ Slowly roll the ball away from your body, extending your legs, using your glutes to lift your hips towards the ceiling.
+ Keep your abdominals engaged throughout the entire exercise.
SINGLE LEG LUNGE
+ Position the ball on the wall behind your upper back.
+ Place one foot in front of you and the opposite foot up against the wall, toes on the ground.
+ Engage your abdominals, keeping your back straight, bend both knees to a 90 degree.
WALL CALF RAISE
+ Position the ball on the wall, leaning your chest on the ball.
+ Hold the ball with both hands and take a step back, keeping your feet together flat on the floor.
+ Lift your heels up off the ground, using your calf muscles to create the movement.
+ Position your hips on the ball, place your hands in front of the ball and keep your upper body up.
+ Keep your abdominals engaged to help balance.
+ Use your glutes to lift your legs as high as you can to get the best squeeze in your glutes!
SINGLE LEG GLUTE RAISE
+ Begin lying supine with one knee bent over the stability ball with your heel resting on the ball.
+ Keep your opposite leg fully extended; toes towards the ceiling.
+ Using your glutes, lift your hips off the ground, while fully extending your opposite leg.
REVERSE SWITCH LUNGE
+ Hold the ball with both hands directly over your head.
+ Step back with your right leg, placing your knee on the floor, then immediately following with your left foot.
+ Step forward with your left foot, and raise back into the standing position.
+ Continue all reps on the right side, then complete all reps on the left side.
SINGLE LEG CALF RAISE
+ Position the ball on the wall, holding it with both hands and slightly leaning your chest on the ball.
+ Place one foot flat on the ground and your opposite foot behind your knee.
+ Lift your heel up off the ground, using your calf muscle.
Monday is usually the day that nobody looks forward to, and sometimes it’s because after a weekend full of treats, sometimes Monday’s aren’t the “best looking” days thanks to a little bloating. I don’t know if you’re this way, but I definitely have bloated Monday’s all the time.
Bloating can be caused by a few different things, but in my case, it is usually high carb weekends. I’m not going to lie, I definitely love carbs, they are my go-to and I crave them all the time. This is exactly why I balance my lifestyle and keep my bff water by my side all the time. Water is definitely the best prevention/elimination of bloating. I would recommend drinking at least 2 – 3 bottles of water each day, even more if you’re super active.
If you’re one of those people who don’t really like water, I have the perfect suggestion for you! Add some flavour! Toss in some sliced cucumbers, limes, or strawberries and your water won’t be so tasteless anymore! 🙂
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