written by Nina Shantel, blog: RealDietHelp.com, published May 24, 2022
In this 21-minute full bodyweight beginner strength workout, all you’ll need is a glute band, also referred to as a booty band. If you don’t have a glute band, that’s okay, you can still do the exercises without it.
The workout begins with a hip/glute strengthener on the mat, followed by the exercises below, in order:
- 15 banded clamshells, each side
- 15 Quadruped hamstring curls, each leg
- 16 banded squats with a side tap
- 15 Long-leg glute bridges to target the hamstrings
- Plank with push-up hold for 10 seconds, 2 sets
- 1-minute continuous narrow and wide standing rows to target the back muscles
- 20 calf-raises at a normal pace plus 5 quick calf-raises
- 1-minute kneeling lateral bent- arm raises. Resist as you bring the arms upward, lower slowly to increase strength. End with shoulder rolls.
- 10 standing crunches, alternating between upper/lower abs and obliques curls, each side. 2 sets for a total of 20 on each side.
- 10 good mornings with hands by the ears, to stretch the hamstrings and strengthen the low back
- Quad balance/stretch, each side
The workout ends with these gentle stretches: back bend with hands behind the low back to stretch the pectoral muscles, standing back stretch, standing cat-cow, finishing with a standing figure-four glute stretch.
Press the play button on the YouTube video below to start your workout
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