We asked Liz Verbeek to give us a workout that can be performed at home, in the garden or out in a park. You only need a resistance band of some sort and a chair or bench and you are ready to go!
LET'S GET STARTED!
This workout is created at the gym but you can easily perform it in your home or outside, just use a bench in the park, bring your resistance band and you are ready to go! Do the exercises for 10-20 repetitions x 4 laps.
1. SIDE WALK WITH MINI BAND
A great warmup for the glutes is always very important. This is one of my favorites.
Put a mini band under your knees, hinge back a little and slightly bend your knees. Try to keep your upper body still (don’t wiggle) and your toes straight forward. 15 steps to the left, 15 to the right.
2. STEP UPS
An exercise that should be in your leg workout for sure.
The most important cue for this exercise is to use your leg on the box only, so without pushing yourself up from the floor. Lean forward a little to put more focus on the glutes and perform slowly and controlled. Try to do bodyweight first, if you want to make it harder, you can add weights.
3. SPLIT SQUATS
By elevating you rear foot your will increase the range of motion. This will make it slightly harder but its worth it!
Also, instead of keeping your upper body straight upright and dropping the knee straight down.
Do this: 1. Center your body over the lead foot (all the weight should be on your front leg). 2. Sink back and down in a diagonal angle while you keep leaning forward. 3. At the bottom, your knee will be roughly in line with your toes of the front foot. Make sure your rear foot is resting on the right height (below your knee). Make sure your front leg is doing all the work, the leg on the elevation is just for stability.
4. HIP THRUST WITH MINI BAND
Put a mini band under/above your knees. Lay down on the bench with the bottom of your shoulder blades on the edge. It is important to look forward and keep your knees out during the whole movement. Now bring your hips up by squeezing your glutes. At the top of the movement your knees should be in a 90 degrees angle and right above your feet.
5. WALKING LUNGES
Keep your chest up, take a big step, bring your knee to the floor to get the full range and perform slowly and controlled.