For mamas looking to get in shape this year, have we got a treat for you! With our new series Workout of the Week, please welcome super-fit mamas Vanessa and Amanda from Momentum Bootcamps to take you through a series of easy exercises you can do anytime, anywhere with nothing more than your own sweat and bodyweight. Let’s get moving!
The below program targets, isolates and activates your glutes, inner thighs, quadriceps, hamstrings and core. These exercises may look simple but they certainly pack a punch!
Try not to rush through reps during your sets, rather focus on maintaining time under tension and controlling every movement. Our Momentum clients definitely have a love / hate relationship with these exercises! They love the results but hate the burning sensation while performing them. Embrace them and you’ll be on your way to a tight and lifted derrière that looks great in jeans, leggings or summer shorts.
All exercises lend themselves to progressions by adding ankle weights (leg lowers + donkey kicks), dumbbells (raised clams, lunge touch downs, sumo heel raises) or squeezing a medicine ball between your knees in the hip bridge position.
Aim to complete this workout 3 times a week in conjunction with eating whole foods, staying hydrated with H2O and enjoying one or two cardio and strength sessions with Momentum Bootcamps.
Set your timer for 3 minutes and complete 30 star jumps, 10 lunges, 5 push ups (non stop).
Complete each exercise for 50 seconds with a 10 second recovery between exercises.
Aim for 3 circuits on your left leg before you switch to your right leg.
Take a 1-minute break between circuits on your left and right leg.
Hips stacked, top arm is positioned in front of you for balance. Lower your bottom knee to the floor as a regression.
Position knees under hips, hands under shoulders. Straight back, hips remain parallel to the mat. Keep your core engaged (tight waist).
Leg Lowers in table top
Similar set up to Donkey Kicks. Extend your back leg out behind you and raise up and down – full range of motion. Curl your toes under in your supporting leg, for extra balance.
Lunge Touchdowns to knee drive
Start in a runner’s position or deep lunge and then power onto your front leg, core engaged and stand to an upright potion, return to your deep lunge.
Sumo Squat heel raises (left and right)
Aim to have your thighs parallel to the ground. Straight back, shoulders away from ears, core tight and raise one heel at a time.
Position your heels underneath your knees, push your hips up into the air and squeeze your glutes at the top. Lower your back so its one inch off the ground and then power up
Lead image sourced via Pinterest