Beach Bum

Hey guys! This is my first workout post, i’ve been meaning to do one for a while but never got around to filming any of the exercises. I thought i’d start off with a fairly basic workout focused on the glutes for growing your booty! You can give it a go at home, in the park or at the beach so you don’t need access to a gym. The only equipment I used was a resistance band but you don’t need one so don’t use that as an excuse!

I started this workout off with 2 mile (3.2 km) run along the beach. Nothing fancy, just a jog. Running along the beach puts more pressure on your calf muscles because your heals sink into the sand so it makes for a good workout alone.

After the run I performed a six station circuit focusing on the glutes. Each exercise was performed for 45 seconds with a 15 second rest in-between every stage for 3 rounds of the circuit.

Here are the exercises i performed in the circuit…

Crab Walks with Resistance Band

Starting in a narrow squat with the resistance band just above the knee, Step out into a wide squat and then back into a narrow squat whilst staying in a low squat.

Single Leg Glute Bridges

Laying on the floor bend one knee in keeping your foot flat and point the other leg up into the air. Push your hips up towards the sky, at the top engage your glutes and hold for a few seconds before lowering. Have one leg bent for 20 seconds and use 5 seconds to change legs.

Squat Side Kicks

Perform an ordinary squat but karate kick each leg out to the side on the way up from the squat. Alternate each leg after each rep.

Lateral Donkey Kicks

Start by kneeling on your hands and knees with a resistance band on just above the knee. Lift your leg out to the side while keeping a 90′ degree angle at your knee. Alternate each leg after 20 seconds.

Walking Lunges

Begin by standing with your feet together, step forward with one leg and bend your front and back leg. Make sure that your back knee doesn’t touch the floor and that your back is straight.

Sumo Squat Pulses

Stand with your legs beyond shoulder width apart with your feet turned outwards and squat down. Push half way up and squat back down again before standing up fully.

Down below is a quick video  with demonstrations of all the exercises just incase my explanations were awful! If you have access to a gym you could pair the circuit with some weight lifting such as squats or glute bridges. Let me know what you guys think in the comments!

Peace out guys x

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