Samara Donald is: The Gym Coach

Make the most of your workout!

Hot Cross Buns

Well now, if that title brought to mind sugary sweet yummy-ness, I’m very sorry. I was talking about your glutes! You want em’ hot right? Work them out hard with this super but shaper.

Muscles worked: Glutes, quads
Time to complete: 8 minutes
You will need: A medium weight medicine ball, or one medium weight dumbbell

  1. Stand with your feet close together but not touching, your hands on the sides of the medicine ball or dumbbell aligned with your belly button (elbows will be bent).
  2. Bend at the knees and lower into a half squat, about a 45 degree angle.
  3. Bring the medicine ball/dumbbell to the right side of your body, wall lowering the squat about 10-20 more degrees; then bring the ball/dumbbell back to the center and raise back up the 10 degrees to your starting position.
  4. Repeat this move to the left to complete a full “rep.”
  5. Repeat a total of 15 full reps for a full set, rest 30 seconds then repeat for 2 more sets.
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This entry was posted on January 24, 2008 by in Uncategorized.
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