Grab ankle weights, a bench (or similar object), and a mat for this 35 Minute Glute and Inner Thigh Ankle Weight Workout. I also recommend having hydration around as well. For resistance reference I have each ankle weight set to 5lbs. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form! (5lbs made me rest/pause during some of the sets)
We will perform 2.5 minute sets. The first 45 seconds of the exercise will be a controlled tempo - 2 count up and down. The second 45 seconds will be 3 pulses at the top, and the final 30 seconds will be pulses only. Recovery time is a short 15 seconds because most of the blocks are unilateral, so while the left side is working, the right side rests. This is the format for the majority of the blocks today. During some blocks we will change up the exercise during the second and third portions. For the unilateral blocks, be sure to perform your weaker side first if you know you have a weaker side. I will always cue left side first today.
This one is quite fatiguing. If needed, pause and drop your resistance during the exercise to something lighter or take it to BW only. You can also rest/pause during the set (like I did at some points) or physically hit the pause button if needed as well. 😀 So meet me on your mat with and let’s get to work!
🤜❤️🤛
Let me know how it goes in the comments below!
Skip to 4:45 to begin
Workout time: Approx 36 minutes
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The Workout
45 seconds 2 count / 45 seconds 3 pulses / 30 second pulses
Extra ROM Abductions L then R
Extra ROM Kickbacks L then R
Extra ROM Adductions L then R
Bilateral Extra ROM Hamstring Curls
Step Ups / Toe Taps / Toe Tap Partials L then R
Copenhagen Plank Ups / Copenhagen Plank Hold / Shortened Copenhagen Plank Ups L then R
Donkey Kicks/ Angled Donkey Kicks / Donkey Kick Pulses L then R
Angled Straight Leg Kickbacks / Up and Overs / Straight Leg Pulses L then R
Extra ROM Reverse Hypers / Alternating / 3 pulses / Pulses
Additional Add-Ons to Compliment this Workout:
Stretch
28 Minute Hip and Back Stretch: • 28 Minute Hip and Low ...
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Hip Stretch: • 15 Minute Stretch for ...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
Cardio
30 Minute Cardio Kickboxing No Jumping: • 30 Minute Cardio Kickb...
30 Minute Barre Inspired Cardio No Jumping: • 30 Minute Barre Inspir...
30 Minute Continuous Cardio and Core, No Breaks: • 30 Minute Continuous C...
30 Minute Low Impact Cardio, No Breaks: • 30 Minute Low Impact C...
10 Minute HIIT Cardio: • 10 Minute Cardio HIIT ...
15 Minute Cardio (Kickboxing Inspired, No Equipment): • 15 Minute Cardio Worko...
15 Minute Cardio (Legs, Continuous): • 15 Minute Bodyweight O...
Upper Body:
30 Minute Delts: • 30 Minute At-Home Delt...
30 Minute Upper Body Mini Band and DB Workout: • 30 Minute Upper Body D...
25 Minute Upper Body Droplet: • 25 Minute Upper Body D...
Abs
10 Minute Abs: • 10 Minute Ab Workout |...
10 Minute Lower Ab Workout: • 10 Minute Lower Ab Wor...
20 Minute Full Core Workout: • 20 Minute Full Core Wo...
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