- December. 6 2019
It’s already October, which means fall is here, and Halloween is around the corner! The year is flying by and almost over, can you believe it?! Where did it go?! We are super excited for our fitness challenge of the month! Fitness should be all year round, so we have a great fitness challenge for you that you can try this month and even use all year round.
Guess what we have for you this month?!
It’s another Fitness Challenge!!
Our fitness challenge of the month is all about working on glutes and all parts of the gluteus muscle! Yes, that’s right we said glutes, or working on your butt! Glute workouts are great to work on core activation and pelvic stabilization.
Throughout all our challenges we focused on flexibility and strength but we want to take what we learned in those challenges and combine it to focus on building our glutes and explain why your glutes are actually very important! We will show you how to warm up your body, break down glute workouts, and fully perform glute movements with load by the end of this challenge!
This fitness challenge will happen over 4 weeks, and each week we will work on advancing our glute exercises. We want to work through dynamic warm ups, foam rolling and then the actual glute exercises! All of these things will lead to stronger glutes, and core activation.
And the fun part:
As you finish each day of this challenge you will become stronger and have better core activation and stronger glutes! These exercises will help with all your workouts and build strength!
Let’s break down your glutes:
This muscle sits under the gluteus maximus and connects the hipbone to the side of the upper femur. It helps you rotate your leg when it’s extended behind you, and internally rotate your hip when your leg is flexed in front of you. Together with the gluteus minimus, this muscle abducts the hip moves it outward.
Gluteus maximus – This is the biggest of the gluteals, and it attaches to the side of the sacrum and femur. It’s responsible for extending and externally rotating the hip joint.
Gluteus minimus – A smaller muscle located under the gluteus medius. It helps you abduct, flex, and internally rotate the hip.
Now let’s get started with our glute challenge this October!
The warm up is one of the most important parts of a workout. It gets your body warmed up and ready to move in a safe way!
Our warm up for this challenge is fun and works on stability and our glutes!
Let’s get started start with week 1:
Dynamic Warm up for Week 1 will include:
Foam Rolling- glutes and lower body. Foam rolling focusing on hamstrings, quadriceps, glutes, hip flexors, and calves.
Making sure to foam roll your entire upper back, arms, and pecs. We start with the thoracic spine, then move towards your lats, then biceps and triceps and traps.
Donkey Kicks –You will start with a tabletop position for this. Make sure to engage your core and stabilize your pelvis. Slowly bend one of your legs and extend up. Squeezing your glutes at the top. You will do 4 Sets of 15 reps on each side.
4 sets of 15 reps on each side
Squats – For the squat, you will make sure your feet are parallel and they are hip distance apart. Slowly descend down into the squat sitting back on those heels. Hold for 3 counts and slowly come back up. Make sure to exhale your breath on the way up and inhale on the way down. You will repeat this 4 sets of 15.
4 sets of 15 reps with 10lbs dumbbells
Lunge –For the forward lunge you will start in a split stance with one leg in front of you, make sure to keep your hips square. From here holding one dumbbell in one hand you will slowly bend your knees down and with that slowly come back up. This will be your lunge, make sure the entire time you are moving up and down, you don’t move your actual hips. You will repeat this 4 sets of 15 reps on each leg.
4 sets of 15 reps with 15lb dumbbell
Kickbacks – For Kickbacks, you have a few options as to how you can properly execute them! You can use a cable to have them weighted, a resistance band, or just bodyweight it is completely up to you! Either way, there are some things that never change with the kickback. You will again like the lunge makes sure your pelvis is square and even. Neither hip is higher than the other. You will also make sure you are keeping your planted leg slightly bent so that you don’t put too much pressure on your knees.
From there the working leg will slowly extend back behind you. Make sure to engage your core and have a neutral spine. You will repeat this 4 sets of 15 reps.
4 sets of 15 reps each leg
Foam Rolling – Make sure to foam roll your entire upper back, arms, and pecs like we did in Week 1
Donkey Kicks – First, do 4 Sets of 15 reps on each side. Then, we will add ankle weights to this exercise this week to progress it.
4 sets of 15 reps on each side with ankle weights
Squats – 4 sets of 15, then 4 sets of 15 reps with 15 lbs dumbbells
Lunge – 4 sets of 15 reps with 20lb dumbbell
Kickbacks –4 sets of 20 reps each leg
Foam Rolling – Make sure to foam roll your entire upper back, arms, and pecs like you did in Weeks 1 and 2. We start with the thoracic spine, then move towards your lats, then biceps and triceps and traps.
Donkey Kick – 4 sets of 25 reps on each side with resistance band
Squats – 4 sets of 25 reps with 10lbs dumbbells
Lunge – 4 sets of 25 reps with 15lb dumbbell
Kickbacks – 4 sets of 15 reps, then 4 sets of 15 reps each leg, but add 10bs.
Foam Rolling: – Make sure to foam roll your entire upper back, arms, and pecs like you did in Weeks 1 and 2. We start with the thoracic spine, then move towards your lats, then biceps and triceps and traps.
Donkey Kicks – 4 sets of 30 reps on each side add ankle weights and add a pulse.
Squats – 4 sets of 30, then 4 sets of 30 reps with 20lbs dumbbells
Lunge – 4 sets of 15 reps with 20lb dumbbell
Kickbacks – 4 sets of 20 reps each leg add weight on cable-17.5lbs
(* * *)
Congratulations, you finished our October fitness challenge! You should be stronger and overall more comfortable with glute movements.
You should be so proud of yourself!!
You got through four weeks of consistent glute workouts and that’s not easy!! That means you are stronger and able to complete a glute workout no problem!
Just because this challenge is over, doesn’t mean your fitness journey should stop here!
Continue the October challenge into the next month; don’t stop working on your glutes just because the month is over! Keep working on foam rolling, and glute exercises even try adding them every time you workout.
Take advantage of your new knowledge on glute workouts and keep doing them every day!
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