By Valerie Solomon, Busy Mom Gets Fit
This leg and glute workout combines some great strength training movements with movements to get your heart rate up for an excellent strength, toning and fat burning workout.
In true Busy Mom Gets Fit fashion, this is tough! These are some of my favorite movements to really target quads, glutes, and hamstrings. You may hate me now, but you will love me later.
Directions:
Download an interval timer to your phone.
You will be completing 10 exercises for a set amount of time, resting in between.
Then, you will repeat the entire set again for a great leg toning and fat blasting workout.
Use this guide to decide your intervals of hard work and rest:
Beginners: 30 seconds of work & 30 seconds of rest for the 10 exercises. Repeat the set 2 times with a 2 minute rest in between. Move slow and steady.
Intermediate: 40 seconds of work & 20 seconds of rest for the 10 exercises. Repeat the set 2-3 times with a 2 minute rest in between.
Advanced: 45 seconds of work & 15 seconds of rest for the 10 exercises. Repeat the set 3-4 times with a 2 minute rest in between.
The Workout:
Split Stance or Stagger Stance RDL - Right Side
Stagger your feet as shown - the back foot propped on your toe. Hold dumbbells at your sides. Hinge at the hips, keep your backbone straight (no cat back! This is important.). Lower the dumbbells to mid shin and back up with control. You should feel this in your glutes and hamstrings (back of legs).
2. Split Stance or Stagger Stance RDL - Left Side
3. 1.5 Goblet Squat
Stand with good posture - feet a bit wide than shoulder width apart. Hold a weight at your chest. Lower down lower than your knees by sitting your butt back as if you are trying to touch it to a tiny stool way behind you. Come up only half way and then go back down low. Each rep is one and a half squats.
4. Bulgarian Split Squat - Right Side
This movement is like a lunge except your back leg is raised. Keep good posture through your back. Protect your knees by moving your foot more forward as needed.
5. Bulgarian Split Squat - Left Side
6. Toe Taps
This movement is almost like running in place. I just like to think about tapping my toe to something such as a ball, weight, or even a chair.
7. Reverse Lunge Hops - Right Side
Step back into a reverse lunge, and as you come up, swing your knee up to add a hop. I find adding in the arm movements helps me get into a good rhythm. These are tough!
8. Reverse Lunge Hops - Left Side
9. Speed Skaters
You’ve seen them in the Olympics! Now channel your inner speed skater rounding a corner. Hop from side to side. The main goal here is to move and get that heart rate up.
10. Glute Bridge with a Squeeze at the Top
Lie on your back as shown with feet flat on the floor. Moving feet further or closer to your behind can make it easier or harder, so you choose. Raise up your butt, and pause at the top for a good squeeze. Nice and slow.
Yes! This is so tough, but you did it! I’d love to hear from you, and I’d love to see sweaty selfies from this workout. Find me on Facebook, Instagram, Tiktok, Twitter, etc. as BusyMomGetsFit.