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Moderate Workout

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Moderate   20 minutes

Target Areas: Glutes, Hips

Equipment: Exercise Mat

Michael Warren - Warr Physique
 		    Added by Personal Trainer Michael Warren - Warr Physique
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Tags
Bodyweight Workouts Glute Workouts No Equipment Workouts
Description

Pelvic and hip movement to increase flexibility and mobility.

Exercises

Set 1: 2 rounds
Leg Raises
Leg Raises
10 reps
Rest
Rest
30 seconds

Set 2: 2 rounds
Pelvic Tilts
Pelvic Tilts
12 reps
Rest
Rest
30 seconds

Set 3: 2 rounds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
12 reps
Rest
Rest
30 seconds

Set 4: 2 rounds
Bent Knee Twists
Bent Knee Twists
10 reps
Rest
Rest
30 seconds

Set 5: 1 round
Happy Baby
Happy Baby
30 seconds
Butterfly
Butterfly
30 seconds
Rest
Rest
15 seconds

Set 6: 1 round
Lying Right Leg Lifts
Lying Right Leg Lifts
10 reps
Lying Left Leg Lifts
Lying Left Leg Lifts
10 reps
Rest
Rest
30 seconds
Lying Right Leg Kicks
Lying Right Leg Kicks
10 reps
Lying Left Leg Kicks
Lying Left Leg Kicks
10 reps
Rest
Rest
30 seconds

Set 7: 1 round
Extended Child's Pose
Extended Child's Pose
30 seconds
Rest
Rest
15 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Rest
Rest
15 seconds

Set 8: 2 rounds
Glute Kickbacks
Glute Kickbacks
10 reps
Rest
Rest
30 seconds

Set 9: 2 rounds
Glute Circles
Glute Circles
10 reps
Rest
Rest
30 seconds

Set 10: 2 rounds
Right Side Fire Hydrant Kick
Right Side Fire Hydrant Kick
10 reps
Left Side Fire Hydrant Kick
Left Side Fire Hydrant Kick
10 reps
Rest
Rest
30 seconds

Set 11: 1 round
The Swan
The Swan
30 seconds
Rest
Rest
15 seconds
Upward Facing Dog
Upward Facing Dog
30 seconds
Rest
Rest
15 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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