Exercises for Abs and Glutes

Legs, Ab and Glute Workout

Abs: 3 - 4 Sets

Boat
 30 sec - 1 min

Windshield Wipers 
3 - 4 sets
15 reps

Bridge

3 - 4 Sets

 30 sec. - 1 min.

Legs and Glutes:

Seated leg press 

4 sets 
8 - 10 reps

Reverse Slider Lunges

3 - 4 sets/12 - 15 reps

Glute Kickbacks with Bench

3 - 4 sets
12 - 15 reps

Glutes, Inner and Outer Thigh Workout

Hey guys here is a hips, glutes, inner and outer thigh workout. You will see that I like to train in a circuit. You get the benefits of building muscle and toning along with an intense cardio workout. First exercise is a Chair Squat with the Smith Machine. It will target your calves and hamstrings but the main focus is the glutes. Second exercise will be targeting your hips by doing a Cable Side Leg Lift. You are able to isolate the inner and outer thigh in this one by doing one leg at a time. Now on to Froggies. This exercise looks like a frog is swimming and it will sure get those glutes to burn. Another glute workout I have is a bridge with a single leg. This will target each glute muscle by doing one leg at a time. Now to finish off the circuit I use the Ladder for some cardio and a Rope Wave. The Ladder you will notice is used in Football training and gets your coordination working along with that heart rate to go up. The Rope Wave will also increase that heart rate and kick your endurance to another level. Hope you enjoy this workout.

Leg Swing Dynamic Stretch for the Hip Flexor and Glute

This is a dynamic stretch called leg swings. It helps warm up the hip flexors and glutes for heavy weight training leg day or long distance run. If you balance isn't too great, then use something to hold on to while executing this exercise. Can be done with 10 - 15 reps each leg. I prefer to do this before I workout with weights and run. Many say that stretching isn't necessary, but I believe it helps my clients and I prepare for the workload we have in our training program.