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The Ultimate Home Workout Guide for Booty and Abs!

The best way to improve anyone’s results is to increase their training frequency. By training more frequently, you expose a muscle to a greater stimulus and therefore coerce more adaptation from it.

But what if you don’t have enough time to get to the gym and do a full on workout? Is there anything you can do to get better results in the time you have?

This is where home based programs really can help accerlerate resultsw. They are not demanding enough to require a ton of recovery, but are challenging enough to cause some adaptation. Here are two of our favourites:

1. At Home Booty Building Program

This is a great 15-25 minute workout that can be done 1-2x per week and only needs a bench and a theraband.

Here is the program:

Single Leg Hip Thrust – 3-5 sets of 10-15 reps with 3 seconds squeeze at top.

Single Leg Deadlift – 3-5 Sets of 10-15 reps

Lateral Band Walk – 3-5 sets of 20-30 reps

Donkey Kick – 3-5 sets of 15-20 reps

You can do this as a circuit or in straight sets.

2. 

This is a great 15-25 minute workout that can be done 1-2x per week and only needs a bench and a theraband.

Here is the program:

Swiss Ball Jack Knife – 3-5 sets of 10 reps

Hip Thrust – 3-5 Sets of 10-15 reps with a 3 seconds hjold

Swiss Ball Crunch – 3-5 sets of 10 reps

Forward Ball Roll – 3-5 sets of 10 reps with a 3 seconds hold

Swiss Ball Leg Curl – 3-5 sets of 10 reps

You can do this as a circuit or in straight sets.

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