Tone Those Trouble Zones – Glutes And Inner Thigh Workout!

by Cori Lefkowith | May 25, 2017 | Blog, Butt, Core, Runner's, Workouts

“Trouble zones”…You know…those areas we all seem to want to work, but struggle to get to look the way we want.

Areas like…The triceps…”the bra fat”….the glutes…and the inner thighs…to name a few.

And while we know we can’t spot reduce, it doesn’t prevent us from feeling like we’d still really like to work those areas and do all we can to tone and make them look their best.

That is why I wanted to share this Glutes and Inner Thighs “Trouble Zones” Workout.

This workout will activate and strengthen your glutes and inner thighs using a combination of compound and isolation exercises. Not only can it target those “trouble zones” to help your legs look stronger and leaner, BUT it is actually an essential workout if you’ve ever had low back, hip or knee pain.

It is an especially great workout for all of you runners as well!

It will help you build core, glute and inner thigh strength to improve your movement patterns!

While you can’t spot reduce, you can use a combination of compound and isolation moves to really work those areas for the best results possible!

So try this Tone Those Trouble Zones – Glutes And Inner Thigh Workout!

Tone Those Trouble Zones – Glutes And Inner Thigh Workout

WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms

WORKOUT

Complete 3-5 rounds of each circuit, resting as needed between rounds. Rest 1-2 minutes between circuits. Focus on adding weight or trying more challenging variations; however, make sure that you use a full range of motion. Don’t add weight at the expense of not completing a full range of motion!

CIRCUIT #1:
20 reps Glute Bridge with Squeeze
6-8 reps per side Cossack Squat
8-12 reps per side Side Plank Bench Lift

CIRCUIT #2:
10 reps per side Side Plank Clams
10-15 reps Sumo Squat
10-15 reps Peek-a-boo

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms

NOTES: Modify moves as needed, and add weight to make moves more challenging if you can still work through a full range of motion. This workout should help activate your glutes, strengthen your adductors while also improving your mobility!

For descriptions of each move, see this post 21 Inner Thigh Moves for a video of the moves.

Ready To Strength Your Core And Tone Those Trouble Zones!?!

–> Get My 10-Minute Core Burners! <–

How To Prevent And Alleviate Common Running Injuries

by Cori Lefkowith | Apr 27, 2015 | Blog, Pain Relief, Runner's

Running – It’s an exercise almost everyone thinks they can do, but very few actually do well.

It is also a repetitive exercise that can put lots of strain on our body and lead to injury, especially if we are already tight and suffering from imbalances and poor movement patterns because we sit at a desk hunched over a computer all day.

However, this doesn’t mean that you should just stop running, especially sprinting, if you love it.

It does mean though that you need to make sure to have a proper rehab/prehab program in place to include before and after your runs or even on days when you hit the gym.

By including certain foam rolling, stretching, activation and strength training moves in your workout routine, you can keep your body injury free and prevent and alleviate those annoying running injuries!

Follow our 4 Step Injury Prevention Program below to learn how to prevent and alleviate common running injuries.

(more…)