Another week, another workout! Welcome to Workout Wednesdays. Today’s workout is a bootie blaster. Since your core should always be engaged, we will start off with a killer bodyweight exercise to activate that core and set you up for overall success.
1. Hip Dips
Hip Dips hit your abs, obliques, and lower abs and, at the same time, work to keep your waist lean and toned. Start in a forearm plank. Keeping your shoulders strong and reaching back, let your right side and right hip touch down (all the way to the floor if you can). Now do the same thing with your left side. Remember to hold your core tight and to breathe! If this bothers your lower back, you can always do mini movements. Instead of trying to rotate your hips all the way to the mat, try slightly tilting to each side.
2. Goblet Hold Split Squat
Grab the kettlebell by the horns and hold it close to your chest. This hold helps to keep the torso upright while reducing force on the spine. Begin in a staggered stance so your left foot is about 12 inches behind your right. Your left heel will remain off the floor through the entire squat. Keep a slight bend in your left knee while maintaining a natural arch in your lower back. Keeping your core tight, slowly descend your hips to the floor until your right knee forms a 90-degree angle. Pause at bottom and quickly return to starting position. Repeat 10 times on this leg, and then switch sides! This move does require a bit of balance. Get comfortable trying to do the split squat without any weight first. Once you get the hang of it, then grab the bell.
3. Glute Bridge
While it may seem like a welcome breather to lay on the ground, the Glute Bridge is one of the most effective exercises to tone your buns and hamstrings. Lay on your back with your knees bent. Your feet should be hip distance apart, flat on the ground, and stacked under your knees. Engage your core (notice the common theme), squeeze your glutes, and left your hips up to a bridge. Hold at the top, squeeze tight, and return to the start position slow and controlled. Although this is a glute exercise, your entire core should be fired up as well!
4. Squat Jumps
Stand with your feet shoulder-width apart and a kettlebell in each hand. Lower your body until your thighs are nearly parallel to the floor. Grabbing the kettlebells firmly, jump up until both of your legs are straight. Make sure your knees stay soft as you land. Return to the starting position - - that’s one rep. As also referenced above, master the squat jump without any weight first. You will feel this move no matter what, with or without weight.
5. Single Leg Deadlift
We like to call this move the “non-surgical butt lift”. NOTE: If you are a true beginner, you should focus on the movement alone, with no weights. Hold the kettlebell and plant your stabilizing leg on the floor, with your heel and all 5 toes firmly planted. Slowly hinge your hips back while also bending your knee, until your back is flat (no rounding!). The moving leg should extend straight out behind you with minimal knee bend. Be mindful not to let your chest drop lower than your hips. Hinge back and sit deep into the deadlift position. Keeping your shoulders back, look straight ahead, not down at the kettlebell. Hinge forward, bringing the kettlebell with you. Squeeze your glute!