Today we have a new lower body workout routine. You can use a resistance band to make it more challenging.
This routine lasts 10 minutes, and we will work different exercises with which we will be working the gluteus, inner and outer thigh muscles.
The main objective of this routine is to gain strength, but it also helps tone the muscle; this depends on the consistency with which you perform the workout.
The routine is divided into 3 sets:
In the first set, we will work 3 exercises focused on the gluteus, and we will work first one leg, three exercises preferably without pause, and then the other leg in the same way.
Right leg:
1.- Glute kickback: 30 sec.
2.- Kickback pulses: 30 sec.
3.- Leg rainbow: 30 sec.
Left leg:
1.- Glute kickback: 30 sec.
2.- Kickback pulses: 30 sec.
3.- Leg rainbow: 30 sec.
The second set we will work 3 exercises focused on the inner and outer thigh, and in the same way as before, we will work without rest in between exercises.
Right leg:
1.- Leg circles front: 30sec.
2.- Leg circles back: 30 sec.
3.- Leg clam: 30 sec.
Left leg:
1.- Leg circles front: 30 sec.
2.- Leg circles back: 30 sec.
3.- Leg clam: 30 sec.
For the last set we will perform glute bridges and variations, thus working the gluteus and inner thigh at the same time.
1.- Glute bridges (up and down): 30 secs.
2.- Glute bridge:Hold up and open and close knees: 30 secs.
3.- Glute bridge:Down open knees at the top: 30 sec.
4.- Glute bridge ( up and down): 30sec.
5.- Glute bridge:Open knees down, close at the top: 20 sec.
6.- Bridge butterflies: 30 sec.
Remember to keep a good posture all the time, and don't forget quality reps over quantity reps!
Focus on your breath.
Take a moment to do some stretches after you finish your workout!
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