TrainerAshley Jois guided workouts for ourReNew Year Movement Programare no-nonsense, time-efficient ways to get moving.
Thanks to Jois quality over quantity approach, youll be feeling the burn right away.
Now, follow along with the 10-minute lower body workout above for 10 moves that willseriouslybring the heat.
With your feet slightly wider than your shoulders, bring your booty down for a standard squat.
For a low-impact version, ditch the jump and try a regular squat or squat-pulse instead.
Bring one knee at a time into your chest and wrap your arms around it for a hug.
six-year fitness industry veteran who currently works with Centr
To keep the move active, engage your core the entire time.
Squeeze your glutes and double-check your head, neck, and shoulders are glued flat into the ground.
Marching glute bridge:This move will start in the up position of your final glute bridge rep. Be sure to keep your shoulders down, core tight, and feet flexed the whole time.
Single leg glute bridge, right side:Get ready to work the right side of your booty.
Focus on keeping your hips square and squeezing through your right butt cheek.
Single leg glute bridge, left side:Next, were doing the same thing on the other side.
Half burpee:Now that we got some solid strengthening in, its time to spike that heart rate.
Think of this move as a normal burpee without the jump.
Hop into your classic high plank with your arms straight and your legs back behind you.
six-year fitness industry veteran who currently works with Centr
Repeat the move on the other side, switching off between left and right for the entire interval.
Then, come back to your regular squat, and back out to your lateral lunge on the left.
Im a Former Competitive Rower, and the Hydrow Rower Healed my Complicated Relationship with Indoor Rowing.
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