It’s that time of year again, when we try to undo the damage caused by a festive holiday season of eating and drinking. For many of us, that means starting from behind—working on our derrieres, that is! The following workout is designed to effectively hit the three major gluteus muscles (the gluteus maximus, gluteus medius and the gluteus minimus), while giving your rear a complete workout.
Read Related: The Best Glute Workout!
The workout is based on rapid muscle response (RMR) from the JCORE DVD workout system, which focuses on working the muscle from every angle and changing every 30 seconds. RMR stresses functional high intensity interval training (FHIIT) that forces the muscles to adapt and change every 30 seconds. Trademarked by celebrity trainer Jay Cardiello, RMR is the premier way to effectively train the body relative to how we move in life.
Rules of the workout:
- Perform as many repetitions as possible of each move
- Do not rest between exercises
- Rest in 1 minute intervals between circuits
- Perform anywhere from 1 to 3 circuits total, depending on your current fitness level.
1. Charlie’s Angles: Start in a traditional lunge position with left foot approximately three feet behind right foot with hands extended out in front of your body. It is important that your weight is equally distributed between both feet. Brace core and descend the hips toward the floor until your left knee forms a 90-degree angle, while simultaneously rotating your torso and arms as far as possible toward the left. Reverse direction and repeat as many times as possible for 30-seconds. Then, repeat for an additional 30-seconds with the opposite foot forward
2. Rockin’ Horse: Start in a traditional lunge position with left foot approximately three feet behind right foot with hands resting firmly on your hips. It is important that your weight is equally distributed between both feet. Brace core and shift weight onto right foot, while lifting back foot approximately a few inches off the ground. Quickly hop back onto your left foot. Keeping your core tight and continue to jump back and forth between your front and back foot as fast as possible. Keep your body in a low lunge position throughout the entire duration of the exercise. After 30 seconds, switch the positioning of feet and repeat with your left foot in front for an additional 30 seconds. To maintain proper balance and form, I recommend keeping your chin parallel to the floor.
3. Tic Tac Toes (left foot forward): Start in a traditional lunge position with left foot approximately three feet behind right foot with hands resting firmly on your hips. It is important that your weight is equally distributed between both feet. Brace core and descend the hips toward the floor until your left knee forms a 90-degree angle. Hold this position. Quickly jump your front foot to the left as far as possible. As soon as your foot makes contact with the floor reverse direction and jump it as far as possible to the right. Continue jumping back and forth for 30-seconds. At the 30-second mark, begin repeating the same motion with your back foot for an additional 30-seconds.
4. Tic Tac Toes (right foot forward): Start in a traditional lunge position with right foot approximately three feet behind left foot with hands resting firmly on your hips. It is important that your weight is equally distributed between both feet. Brace core and descend the hips toward the floor until your right knee forms a 90-degree angle. Hold this position. Quickly jump your front foot to the right as far as possible. As soon as your foot makes contact with the floor reverse direction and jump it as far as possible to the right. Continue jumping back and forth for 30-seconds. At the 30-second mark, begin repeating the same motion with your back foot for an additional 30-seconds.
5. The Breakdancer: You don’t need to listen to hip hop to complete this move, but your heart will definitely be beating up some music of its own. Start in an all four position (hands and knees). Brace core and in one strong movement, swing your right leg under your hips and extend it fully upward toward the ceiling. Upon driving your right leg directly under your hip, simultaneously reach your left hand upward aiming to have the right foot and left hand unite at their highest points. Reverse direction back to your original starting position and repeat on the quickly toward other side. Perform as many reps as you can for 30 seconds.
6. Popsicles: Here, you will begin standing tall on your right leg, while the left knee is raised even with your navel and arms extended overhead. Keep the left thigh parallel to the floor. Brace core and lower both hands towards your right foot as your torso hinges forward at the hips. Quickly swing your left leg so that it extends back under your body until it is fully straight behind you. As soon as your hands reach your right foot, retract slowly to the starting position without letting your left foot hit the floor. Perform as many times as possible within a 30 second time frame. At the 30-second mark, switch and repeat on the opposite side.
