Written by The Strategy
Now that summer is officially here, it’s time to talk about getting that body into shape. Welcome to our newest series: Summer Sweat Sessions.
It’s Leg Day
Sumo Squat Jumps
Target Area: Glutes & Legs
Recommended Weight Training Intensity: 4 sets of 10-15 reps
How To:
- Stand with your feet shoulder width apart and keep your core engaged.
- Lower into a squat position.
- Jump as high as you can.
- Land in squat position.
- Repeat.
TIP: Keep your weight on your heels to activate your glutes.
Single-Leg Deadlift
Target Area: Glutes & Hamstrings
Materials Needed: 2 free weights
Recommended Weight Training Intensity: 4 sets of 6-10 reps
How To:
- Hold a dumbbell in each hand hanging by your side.
- Stabilize one leg by rooting your heel to the ground, bending the knee slightly for balance.
- Slowly bend at the hip, extending your free leg behind you.
- While squeezing your glutes, lower the dumbbells until your upper body is parallel to the ground.
- Return to upright position.
- Switch legs and repeat.
TIP: Never let your check drop lower than your hips. Keeping your vision straight forward will help with balance.
Glute Bridge
Target Area: Glutes
Recommended Weight Training Intensity: 4 sets of 8-10 reps
How To:
- Lie facing upward, with your knees bend and your feet planted on the floor. Place your arms to your sides with your palms facing down.
- Keeping your shoulders glued to the floor, lift your hips off the ground, until your knees, hips and shoulders form a diagonal line.
- Squeeze glutes at the top of the movement, before lowering yourself back to the starting position.
- Repeat.
Tip: Incorporate a dumbbell to give your glutes an extra workout.
Donkey Kicks
Target Area: Glutes
Materials Needed: 1 free weight
Recommended Weight Training Intensity: 4 sets of 8-10 reps
How To:
- Start on all fours in a table top position. Ensure your knees are hip-width apart, your hands are under your shoulders and your neck and spine are neutral.
- Bend your knee to a 90-degree angle and place a dumbbell at the crease of your knee. Squeeze and hold the dumbbell in place.
- Use your glute to press a flexed foot toward the ceiling. Squeeze your glute at the top of the movement.
- Lower knee, without touching the floor and repeat.
TIP: Increase weight for an added glute challenge.
Side-Lying Hip Abductions
Target Area: Glutes
Materials Needed: 1 free weight
Recommended Weight Training Intensity: 4 sets of 8-10 reps
How To:
- Lie on your side with your legs straight and feet together. Hold a dumbbell on the top of your hip with one hand. The other arm should be resting under your head.
- Light your top leg off your bottom leg until it forms a 45-degree angle with the floor.
- Return to the start position and repeat.
TIP: Increase weight for an added glute challenge.
Wardrobe: TOP: P.E. Nation Sports bra from C2 Apparel BOTTOMS: Dear Kate Leggings
