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Happy Sunday all! I am waking up slightly achy this morning from yesterday’s leg and glutes workout in the gym. I never get chance to go to the gym on a Saturday so I made the most of my small amount of extra time in the morning and worked out my most troublesome body parts. Whenever I gain weight it goes to my legs and bum first! So I try to work these areas twice a week at least and have carried on my walking which definitely helps too. Will be getting in a walk with Macie later on today.
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Here is my workout from yesterday…

10 minute warm up on treadmill, hillwalking.

20 x walking lunges with a 10kg barbell

20 x kettlebell swings (6kg kettlebell)

10 x kettlebell sumo squats (6kg)

10 x kettlebell goblet squats (6kg)

10 x kneeling glute kickbacks followed by 10 x fire hydrants (right leg)

Repeat same on left leg

10 x kneeling rotating straight leg kick backs (right leg)

Repeat same on left leg

10 x reverse lunges on a aerobic box (right leg)

Repeat same on left leg

60 seconds rest and water break.

Repeat circuit 4 times through with as little breaks as possible.

Cool down and stretch.

Examples:

Walking lunge: Place barbell on you shoulders across your back and step forward into a lunge and repeat on opposite leg as you move forward. Remember to keep your knees behind your toes

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Kettlebell swing:

Grab your kettlebell and hold the handle at the top, squat down and swing the kettlebell between your legs. As you stand up squeeze your glutes to avoid injury.

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Kettlebell sumo squats:

Get into a sumo squat position and hold kettlebell by handle in between your legs and squat down. Keep your back straight and squeeze your glutes as you reach the top.

WeightedSumoSquat

Kettlebell goblet squat:

Stand with legs shoulder width apart holding the kettlebell at chest height. Squat down as if you are about to sit on a chair and stand up; squeezing your glutes as you return to the top. Remember to keep your knees behind your toes to avoid injury.

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Glute kickbacks:

Kneel in the floor with your back straight. With your leg bent lift one leg to the ceiling and return.

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Fire hydrant:

Same position as the glute kickback except this time lift your bent leg to the side as high as it can go. Keep your back straight and your core tight. th2VTQ8AC5

Straight leg rotating glute kickback:

Same position as the two exercises above except this time keep your leg straight and lift high into the air, as you do rotate leg over to the opposite foot and back for 1 rep.

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Reverse lunge on aerobic box:

Stand on a aerobic box not too high and lunge back with one leg and return to standing on the box Keep your knees behind your toes again to avoid injury.

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Disclaimer: I am not a professional or am I qualified. I am just sharing my own tips and gym sessions with others. If you are about to embark on any new routine please consult your doctor or physician.

Anyone can give this a go even if you don’t have access to the gym try using dumbells if you are without the equipment I have used or tins of beans or bottles of water if you haven’t’ got any home equipment. Dumbells can be picked up pretty reasonably at most sports stores and can be added to any workout.

What is your favourite body part to workout? Which areas do you struggle the most?

Off to go get ready for a lovely walk in the sun now and looking forward to a cheat meal take away tonight with the parents. Have a lovely weekend xxx
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