If your exercise of choice is cardio, longstrength trainingsessions on top of them can feel like a slog.
Think about your muscles and where you should be feeling these moves, she says.
This can help you connect your mind to your glutes.
Katie Thompson
Ready to get started?
(When youre done, just ensure to fit in somepost-workout stretching.
Thefigure-four stretchis a good option, says Leavell.)
The Workout
What you need:Anexercise matto make the moves more comfortable and amini-band.
How to do it:Perform each of the first three moves for 30 seconds each.
Youll perform the fourth move, the clamshell, for 60 seconds total30 seconds per side.
Try not to rest between moves.
Complete for two rounds total.
Lateral Band Walk
Place the band above your knees.
Continue in one direction for 15 seconds, and then repeat in the other direction for another 15 seconds.
If you dont have enough room, you might do it in back-and-forth two-step chunks as pictured.
(you might do this with just your bodyweight if you dont have a dumbbell.)
This is the starting position.
Stop when your torso is just above parallel to the floor.
Drive your hips forward as you lift your torso back up and return to the starting position.
Squeeze your glutes at the top of the movement.
This is 1 rep.
Continue for 30 seconds.
Glute Bridge
Lie faceup on the floor or a mat with your knees bent.
Engage your core so your lower back presses against the floor.
Lower your hips to the floor to return to your starting position.
Focus on keeping your core engaged and your back straight as you do these moves.
Try not to lean forward or tip back.
Continue for 30 seconds, then switch sides.
To make this a standalone workout, complete it in a straight-set format rather than a circuit.
