Hip and Glute Strength Challenge - Day 4 - Week 2

Hip and Glute Strength Challenge – Day 4 – Week 2

Arun Kumar T, D.P.T, PN Coach

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Welcome to Day 4 of Your Hip and Glute Strength Challenge!

Embark on today’s journey with a sense of determination as we focus on reinforcing the powerhouse of your body: the hips and glutes. Day 4 of our fitness odyssey brings forth a series of dynamic movements designed to build strength, enhance mobility, and fire up those key muscle groups that are essential for everyday movement and athletic performance.

Unleash Your Potential with Today’s Diverse Exercise Set

Our curated workout routine for today includes a blend of exercises that target various muscle groups while keeping your hips and glutes at the core of the action. Get ready to crawl with strength with the Bear Crawl, find balance and power through Supported Lunges, and elevate your heart rate with High Knees. Strengthen your core with Lying Leg Raises, and ease into the world of pushups with Knee and Wall Pushups. We’ll also be pressing overhead with the Shoulder Press and working on lower body strength with not one, but two rounds of Body Weight Squats to maximize your endurance and muscle engagement.

Interval-Based Circuit: The Key to Endurance and Strength

To maximize efficiency and effectiveness, our routine follows an interval-based circuit format. You will push through each exercise for 40 seconds, giving it your all, followed by a crucial 20-second rest period. This approach not only keeps the intensity high but also helps to improve your muscular endurance and cardiovascular stamina, ensuring that you’re getting a full-body workout with a special emphasis on your hips and glutes.

Consistency is Your Ally

Remember, consistency is key in any fitness endeavor. As part of the Hip and Glute Strength Challenge, today’s routine is a stepping stone towards your goals. Keep showing up, stay focused on your form, and remember to listen to your body. Each day you commit to this challenge, you’re one step closer to a stronger, more resilient you.

Get Set, Go!

Now, with your workout space prepped and your motivation fueled, let’s dive into Day 4. Keep in mind that this challenge is about personal growth and pushing past your limits. Whether you’re a beginner or an experienced fitness enthusiast, today’s diverse set of exercises will test your strength and endurance while keeping you on track for success. Let’s get those muscles moving!

Day 4 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.

Equipment Suggestion

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

Circuit 1- Do the circuit 3 times

1) Bear Crawl for 40 Sec

Instructions:

Begin in a kneeling position with your arms extended parallel to your shoulders and your knees under your hips

Engage your core, keeping a neutral spine throughout the exercise

Lift your hips and walk your hands in front of you to transition to a plank position

Keeping your core engaged and your arms extended, initiate the motion of the bear crawl by taking a small “step” forward with your left arm and right leg simultaneously

Bring your left knee in and forward while bringing your right arm backward and in at the same time

Repeat the motion of walking forwards, alternating arms and legs with each step for desired number of reps

To finish the bear crawl, perform the same motion in reverse, returning to starting position

Rest for 20 Sec

2) Supported Lunges for 40 Sec

Instructions:

Stand with your feet slightly wider than shoulder-width apart.

Place your hands on your hips or stretch them out in front of you.

Bend your knees and lower your body down, keeping your back straight.

Pause when your front leg forms a 90-degree angle and your back knee is close to the floor.

Push off your front leg and return to the starting position.

Repeat with the opposite leg.

Rest for 20 Sec

3) High Knees for 40 Sec

Instructions:

Start in a standing position, feet together, arms at your sides

Raise your right knee high in front of you and quickly switch, bringing your left knee up

Continue alternating knees in a fast, running motion, pumping your arms in a backward and forward motion to help lift your legs

Continue raising your knees as high as possible with each step, keeping your back straight

Keep your head up and focus ahead

Complete 20 to 30 repetitions

Rest for 20 Sec

Circuit 2- Do the circuit 3 times

4) Lying Leg Raise for 40 Sec

Instructions:

Lie flat on your back with your legs fully extended.

Place your hands by your sides, palms flat on the ground.

Engage your abdominal muscles and lift your legs off the ground a few inches.

Avoid raising your legs too high, as they should remain closer to the ground.

Pause for a few seconds in the raised position.

Slowly lower your legs back to the starting position.

Repeat the exercise for 10 to 15 repetitions.

Rest for a few seconds between sets.

Rest for 20 Sec

5) 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.

Rest for 20 Sec

6) Wall Pushup for 40 Sec

Instructions:

Stand with feet hips-width apart and place hands on the wall, slightly wider than shoulder-width apart.

Keep arms straight and walk your feet out a few feet from the wall.

Bend at the elbows until your face and chest is close to the wall.

Press back up to the starting position.

Do 8-12 repetitions.

Rest for 20 Sec

Circuit 3- Do the circuit 3 times

7) Shoulder Press for 40 Sec

Instructions:

Stand with your feet hip-width apart.

Hold the weights at shoulder-height, with your elbows slightly bent.

Press both weights directly overhead, making sure to keep your elbows slightly bent.

Lower the weights back down to shoulder-height.

Repeat for desired number of reps.

Rest for 20 Sec

8) Body Weight Squat for 40 Sec

Instructions:

Stand up straight with your feet slightly wider than shoulder width apart and your toes slightly turned out.

Hinge at your hips and lower your body towards the floor, keeping your back straight and your weight in the heels of your feet.

Lower your body until your thighs become parallel to the floor.

Push through your heels to return to the starting position.

Rest for 20 Sec

9) Body Weight Squat for 40 Sec

Instructions:

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.