The WOW, or Workout of the Week, is a short workout that you can do on your own as an add-on to your training. These workouts are designed to be mostly equipment free (so you can do them anywhere) and of medium to high intensity. Modify as needed depending on your fitness level and intensity needs.
There are plenty of reasons to work on having more junk in your trunk, aka – your glutes.
Strong glutes often result in a healthier, stronger lower back. Why? Because the glutes help to stabilize the pelvis resulting in your lower back not trying to do its job plus the job of the glutes.
Strong glutes also help you move better, whether you’re an athlete or a desk jockey. You’ll be a better runner, a better lifter, and a better doer of tasks of daily living, like picking up your 30 pound toddler off the floor or walking up the steps.
Finally, stronger glutes mean better posture. If you’re like most of us, you set all day. That means your hip flexors (muscles on the front of the hips) get tight and your posterior chain muscles (including your glutes) get weak and over stretched. Training your glutes helps to counteract the bad posture that is often a result of sitting all day.
And, let’s not forget aesthetics, because it’s OK to have aesthetic goals too. Want to fill out your jeans or booty shorts? Train those glutes.
This week’s WOW will help you do just that. And I’ve added in some Diamond Push-ups because your triceps deserve some love too. You’ll do four exercises for 3-4 rounds:
10/10 Curtsy Lunges
10 Diamond Push-ups
10/10 Bulgarian Split Squats/Kickstand Deadlifts
10 Froggie Glute Bridges
Make sure to warm-up before each WOW. Some suggestions are a minute or two of jumping jacks, jogging, or stair walks. Then do two to three minutes of 10 squats, 10 push-ups, 10 half roll backs, and 10 bird dogs. Do the squats and push-ups at an easy-for-you modification.