Happy January! In 2017 I am committed to share more workouts with you guys! I am often asked what to do in the gym, and truth is I didn’t know where to start either at one point. I would sit on the bike or eliptical and watch people (sound creepy??). But really, I learned from watching people in the gym, online (bodybuilding.com and some blogs), on social media, in magazines and wrote the exercises down in my phone so when I got to the gym I had a plan. When I arrive with a plan I feel much more confident.
I’M WEARING: Athleta tank (also love this one)/ Nike pants / Nike Air Max Thea (also love these in rose gold)
I started sharing many workouts through videos on instagram- so head on over there for a look at what each exercise looks like in action- @jennapardini
Here is a really great glute workout for you to try. To take it up a notch I like to incorporate body weight cardio moves in between each set. For any workout, try adding a set of 20 jump squats, or 20 jumping lunges, or burpees (if you’re feeling bad ass) in between any exercise.
I most often circuit train and like to do a set of 4 exercises then repeat 3-4 times.
For this workout you will need a bench and a set of weights (I like to use 10-15 pounds)
CIRCUIT 1
- 15 bench squats to deadlift (Place each foot on a bench and deadlift from that height to get the most range of motion)
- 15 bench step ups (with weights in each hand)
- 15 overhead squats (with weights above your head)
- 15 reverse lunges each leg (yep, you guessed it. Use your weights!)
Your choice: set of 20 jump squats or 20 jump lunges
Repeat the circuit 3 times
CIRCUIT 2
- 15 sumo squats (no weights)
- 30 reverse flutter kicks (lay on your stomach on the bench and flutter your legs up and down. Focus on the glute muscle here and make sure you put emphasis into feeling the muscle tighten. No weights needed)
- 15 stiff leg deadlifts (use your weights here)
- 15 elevated glute bridges (lay on the floor but place one leg on the bench and kick up. Repeat with other leg)
Your choice: set of 20 jump squats or 20 jump lunges
Repeat the circuit 3 times
CIRCUIT 3 (I usually like to end my session with a little more cardio and abs)
- 15 kettlebell swings (but use 1 of your weights since they are handy)
- 30 plank jacks
- 30 mountain climbers
- 30 side to side jumps
Your choice: set of 20 jump squats or 20 jump lunges
Repeat the circuit 3 times
To make it easier, try snapping a photo of this workout and take it to the gym with you to reference! Also, for short videos of these exercises be sure to head over to my instagram!
SHOP MY LOOK:
