After several months of work travel, I became acquainted with various types of gyms and workout spaces at the hotels where I stayed. Some, of course, were better equipped than others with gym toys. Where equipment was scarce, I made up my own workouts to target those areas that don't always get our attention. While my personal training studies have taught me that spot reduction is not effective, it is important not to forget the smaller muscles that help us maintain correct posture. This workout does just that by focusing on glutes, core, and calves. Feel the burn, and enjoy!
Instructions: Complete 12 repetitions of each exercise (except where indicated), and repeat each block of work three times. For single-leg exercises, complete 12 repetitions on each leg. If you do not have any of the equipment listed below, feel free to improvise by mixing and matching the exercises with whatever you do have. You can, of course, always use body weight.
Warm up: Five-minute walk on the treadmill on an incline (complete once).
First block:
Weighted lunges with weight plate (recommendation: a medium-sized weight plate) (12 each leg) (glutes, core)
Reverse crunch (abs)
Weighted calf raises with kettlebell or dumbbell (calves, core)
Second block:
Single-leg hip raises on floor (12 each leg) (glutes, core)
Kettlebell swing (glutes, core, calves)
Single leg calf raise with weight plate (tuck the free leg behind the one you are standing on, and hold the weight plate in the arm opposite the leg you are standing on to increase the challenge of stability to your core) (12 each leg) (calves, core)
Abdominal crunches (abs)
Third block:
Step ups on bench (12 each leg) (glutes, calves)
Oblique ab crunches / bicycle crunches (12 each side) (abs)
Single leg deadlift with heavy weight plate or two heavy dumbbells (12 each leg) (glutes, core, calves)
Calf extensions on leg press machine (calves)
© 2017 Melanie Glover. All rights reserved.
First image above: Shutterstock.