Get back to training with this Sculpt toolkit. Lost on how to get started? No worries. Damla Yaraman got you covered. This full body circuit program is perfect to perform in the comfort of your own home with these space-saving tools and inspiration.
LET'S GET STARTED!
Try this workout at home or at the gym - it doesn't take more than half an hour and can easily be combined with some recovery training afterwards. Do the exercises after your level but approximately 10-15 times, repeat the circuit 3-4 laps.
1. RUBBER BAND SQUAT
Engage your core and squat down. As you change directions and come back up make sure to press away the floor and drive your hip to the front. Squeeze your glutes at the top of the exercise. Make sure you’re rotating your knees away from your body throughout the exercise
2. MINI BAND GLUTE
Lie down on the floor with your feet placed under your hips and your arms on the floor next to your body. Put the mini band around your knees. Press your glutes up against the ceiling come slightly down and then press up again.
3. SLIDER SKATER SQUATS
Stand up straight, lunge down on your standing leg by crossing your sliding leg back so that your knees are in front and back of each other, bend both your legs. Focus on your standing leg. The sliding leg swipes across while the standing leg is squatting down and coming up by pressing away the floor. Always make sure your knees are in 90 degrees angle.
This exercise can also be done with just body weight or by using a pair of socks instead of the sliders.
4. LEG DROP ON MAT
Sit up on your forearms and pull your knees against your chest. Always suck your abs in towards your spine. Stretch one leg out and then comeback to starting position. Alternate.
5. SLIDER PULL CRUNCH
Stand in the plank position, engage your core, suck your abs in towards your spine and pull your knees in to your chest. Come back down to plank position. Do slow and controlled movements.
This exercise can be done with your feet placed on a gymball instead for the same movement.