Train With Jane Abs & Glutes!
I don't know if I told you guys, but I injured my right quad the other day so I have been resting the last few days to get back to 100%. Yesterday I was able to train and use my quad, however I didn't overdo it. I did two circuits and they were free-style workouts where I did whatever I felt like doing! I find this way of workout out to be fun, and creative. This was actually my second circuit and I targeted Abs & Glutes. I really enjoyed this circuit, and the best part is that no equipment is needed to feel the burn, you're welcome!
Booty Circles x20
I started the circuit with some what I call "booty circles." You simply get on all fours, extend one leg out and point that toe. Remember to keep your back straight, pelvis tucked in, and with your pointed toe make circles! It sounds so simple, but nope, you're gunna feel the wrath in the glute my friend. Preform 20 circles on each side!Bridge Marches x40
This is a really good one, if done correctly. It targets your core when you engage it so make sure your holding steady. Lift your glutes off the floor and squeeze, then take your knee and bring it in to your chest, back down and switch. Each march counts as one, preform 40!Bridges x20
Pay close attention to my foot placement. See how the soles of my feet are touching? This will activate the glute to another level! Again, like the previous exercise, engage the core and squeeze your glutes!Bear Pose Hold x 45-60 seconds
This is my favorite core exercise, and I personally feel that it is better than a plank but thats just personal preference. Get on all fours and lift your knees about one inch off the ground and hold steady. Every time you exhale, squeeze your core a little tighter.Repeat the circuit 3-4 times for a full workout
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Also remember to consult your doctor before doing any online workouts, if you have any joint or muscle injuries I do not suggest following this routine.