Hip and Glute Strength Challenge – Day 3 – Week 2

Full Width Featured Image With Sidebar
Arun Kumar T, D.P.T, PN Coach
Share 0
Tweet 0
Pin 0
Share 0
Hip and Glute Strength Challenge

Welcome to Day 3 of Your Hip and Glute Strength Challenge!

Prepare to power through Day 3 of our transformative Hip and Glute Strength Challenge! Today’s workout routine is meticulously crafted to target those crucial areas that will help you build a strong foundation and enhance your overall lower body strength. Get ready to engage your muscles in a series of dynamic movements designed to tone, sculpt, and strengthen.

Today’s Dynamic Workout Lineup

Our Day 3 routine introduces you to a mix of exercises that blend traditional movements with innovative techniques to maximize your results. From the stabilizing ‘Knee Pushup’ to the endurance-testing ‘Wall Sit’, each exercise has been chosen for its effectiveness in working your hips and glutes. You’ll also be tapping into your coordination with ‘Toe Taps’ and ‘Toe Touches’, engaging your core with the ‘Dead Bug’, and firing up those glutes with ‘Donkey Kicks’. The ‘High Plank’ will challenge your entire body, while ‘Calf Raises’ and ‘Seated Leg Extensions’ will round out your session by targeting key muscle groups for a balanced workout.

Interval-Based Circuit Format

To keep your muscles guessing and your heart rate up, we’re following an interval-based circuit format. You’ll be pushing through 40 seconds of focused, high-intensity exercise followed by a crucial 20 seconds of rest. This rhythm is designed not only to build strength but also to improve your muscular endurance and boost your metabolism.

Stay Committed and See Results

As you embark on Day 3, remember to honor your pace and listen to your body. Consistency is key in this challenge, and each day you commit to this routine is a step closer to achieving the strong, toned hips and glutes you’re working towards.

Ready, Set, Strengthen!

Embrace the burn and remember that every rep brings progress. Let’s get into position and start Day 3 with determination and the drive to conquer this Hip and Glute Strength Challenge!

 

Day 3 of Hip and Glute Strength Challenge

Prior to commencing your workout, it's essential to incorporate a brief warm-up routine. Spend around 5 minutes either doing some brisk walking in place or strolling around your house.

This pre-workout warm-up helps prepare your body for exercise, increasing blood flow and flexibility to reduce the risk of injury and enhance overall performance.

Hip and Glute Strength Challenge

Equipment Suggestion

# Preview Product
1 Manduka PRO Yoga Mat – Premium 6mm Thick Mat, Eco Friendly, Oeko-Tex Certified,... Manduka PRO Yoga Mat – Premium 6mm Thick Mat, Eco Friendly, Oeko-Tex Certified,...
2 Gymboss Interval Timer and Stopwatch - Black/Blue SOFTCOAT Gymboss Interval Timer and Stopwatch - Black/Blue SOFTCOAT
 

Circuit 1-  Do the circuit 3 times

1) Knee Pushup for 40 Sec

Instructions: 

  • Start in a high plank with your arms extended directly under your shoulders.
  • Bend your elbows and lower your body towards the floor, while keeping your eyes focussed ahead.
  • Pause when your chest is close to the floor, making sure your elbows are tucked close to your torso.
  • Then slowly push yourself back up to the starting position.
  • Lower your knees to the floor, and repeat the same movement again.
 

kkr

Rest for 20 Sec

2) Wall Sit for 40 Sec

Instructions: 

  • Stand with your back against a wall in a comfortable and upright position.
  • Slowly slide down the wall until your knees are bent at a 90-degree angle.
  • Make sure your feet are planted firmly on the floor in shoulder width apart.
  • Allow your arms to drop to your sides.
  • Hold this position for as long as you can.
  • When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.
 

kkr

Rest for 20 Sec

3) Toe Taps for 40 Sec

Instructions: 

  • Stand with your feet hip-width apart and arms at your sides.
  • Lift one foot off the ground and tap the toe of the opposite foot lightly on the ground.
  • Tap the toe of the opposite foot lightly on the ground 8 times quickly.
  • Switch feet and repeat the same steps.
  • Continue alternating feet, tapping the toe of the opposite foot 8 times quickly.
 

kkr

Rest for 20 Sec

Circuit 2-  Do the circuit 3 times

4) Toe Touches for 40 Sec

Instructions: 

  • Stand with feet shoulder width apart.
  • Bend your knees to lower your upper body slightly.
  • Raise both arms up towards the ceiling.
  • Keeping your knees bent and your arms raised, reach forward with your fingertips towards your toes.
  • Raise your torso back up to the starting position.
  • Repeat the movement for desired number of repetitions.
 

kkr

Rest for 20 Sec

5) Dead Bug for 40 Sec

Instructions: 

  • Lie flat on your back with your feet flat on the floor and your knees bent.
  • Raise your arms directly in the air.
  • Keep your low back pressed into the ground, pull in your belly button towards your spine, and press your lower back flat against the floor.
  • From there, slowly lower your right leg until it just hovers above the ground.
  • At the same time, lower your left arm until it is just above the ground.
  • Return to the starting position, and repeat on the other side.
 

kkr

Rest for 20 Sec

6) Donkey Kick for 40 Sec

Instructions: 

  • Start on all fours, with your knees and hands aligned underneath your shoulders and hips.
  • Tuck your toes under and lift your knees off the floor.
  • Engage your core and round your spine, hinging at the hips.
  • Exhale as you kick your feet back, straightening your legs and flipping them up towards the ceiling.
  • Keep your head and neck in line with your spine as your legs reach up towards the sky.
  • Pause before inhaling to bring the knees back into the chest.
  • Return to the starting position and repeat.
 

kkr

Rest for 20 Sec

Circuit 3-  Do the circuit 3 times

7) High Plank for 40 Sec

Instructions: 

  • Start with your hands shoulder-width apart on the floor and extended in front of you.
  • Tuck your toes and step or jump back to a plank position.
  • Pull your belly button in towards your spine to stabilize your core.
  • Squeeze your glutes and quads and ensure your shoulders, hips, and heels are in a straight line.
  • Make sure your head is in line with your spine and look at a spot on the floor about a foot beyond your hands
  • Maintain the plank position while breathing deeply for 30 seconds to 1 minute.
  • To come out of the plank, lower yourself to the floor one vertebrae at a time.
 

kkr

Rest for 20 Sec

8) Calf Raises for 40 Sec

Instructions: 

  • Stand up straight with your feet shoulder width apart
  • Raise up onto the balls of your feet as high as you can, lifting your heels off the ground
  • Hold for a moment before lowering your heels back to the ground
  • Repeat the exercises for desired number of reps
 

kkr

Rest for 20 Sec

9) Seated Leg Extension for 40 Sec

Instructions: 

  • Sit on the leg extension machine with your back and hips firmly pressed against the seat.
  • Place your lower legs under the padded lever and adjust the lever to fit your thighs.
  • Grasp the handle in front of you and extend your legs out to the farthest point.
  • Pause at the farthest point and then slowly return to the starting position.
  • Repeat for the desired number of reps.
 

kkr

Rest for 20 Sec

Cool Down and Stretching

After completing your workout, it's crucial to follow up with an effective cool-down routine. Take a leisurely 5-minute walk around to gradually lower your heart rate and help your body recover. Alternatively, you can opt for static stretches to release muscle tension and improve flexibility.

This cool-down phase is essential for reducing post-workout soreness and promoting a sense of well-being, making it an important part of any exercise regimen.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
>