At Home Glute and Lower Back Circuit
My plan was to get to the gym early this morning and get in a quality glute focused leg day along with deadlifts to hit my lower back. My bed however, had other ideas. It was impossible to say no to my bed and warm fluffy comforter as it beckoned me to stay at 4:30 this morning. I knew that temps would be well below zero outside and I just wasn’t willing to crawl out of bed to make it to the gym before the hubby went to work today. I reasoned with myself that was more important after staying up late last night at bible study. AND, I have weights and a glute loop so I knew I could get in a quality workout sometime later in the day. It was a no brainer!
So here is my glute focused workout. I attempted to hit lower back as well since I wouldn’t be able to get in heavy bar deadlifts at the gym. The family and I are headed to the cities tonight and I’m taking the weekend off from the gym. I can’t wait to relax and spend quality time with my hubby and kids!
Glute Focused and Lower Back Circuit Workout:
Warm up:
- 10 stair climbs
- dynamic stretches
- 30 frog leg glute thrusts (these look really awkward but are fantastic at activating your glutes)
- glute loop side squat shuffle
- glute loop kick backs
- glute loop hip flexes
Circuit:
- Banded Dumbbell Hip Thrusts x50
- Dumbbell Deadlifts x25
- Banded Scorpions to Fire Hydrants x10 each side
- Banded Fire Hydrants to Scorpions x10 each side
- Single Leg Bent Knee Glute Bridge x 20 each side
- Glute Loop Hip Flex x50
- Glute Loop Reverse Hyper x 30 (I laid across our long ottoman since I don’t have a bench)
- Super Mans (holding each as long as I can… I lost count since I was just trying to exhaust my lower back at this point)
I repeated this circuit x3
My son saw me doing the Super Man Exercise and said “That looks easy Mom!”. So I challenged the kids to see who could hold the pose the longest. My son gave up quite quickly (proving that it was in fact not as easy as it looked) and my daughter and I agreed to a tie after holding it so long we decided we wanted to go get a snack. We have our priorities right. 😉
While I prefer the heavy weights at the gym, I felt like I did high enough reps to get a decent workout in even though I used much lighter weights than I would during my gym workout. I know I will be feeling this one tomorrow.
Reminder: When doing resistance training it’s important to focus on and squeeze the muscles you are working. Getting that mind muscle connection is going to get you better results. During my at home workouts I find that it’s easy to start daydreaming or think about the shelves that need dusting. I have to remind myself to stay focused and make my workout worth while.
If you have any comments or questions feel free to comment in the section below.
I hope you all have a wonderful weekend! Stay warm!
