AbleBody™
Day 5 — Legs, Glutes, & Core
🕓 30 Minutes
Warm Up ⓘ Perform each set of warm-up movements one time through.
Warm Up
Run In Place
Or to modify for lower impact, raise knees up to hands in an exaggerated march, as pictured.
Reps: Perform movement for 30 seconds
Warm Up
Knee Hugs
Alternate gently puling knee to chest.
Reps: Perform for 30 seconds
Warm Up
Hip Rotations
Gently rotate to outward to open hips on both sides.
Reps: 10 rotations on each side
Warm Up
Standing Quad Stretch
If finding your balance is difficult, use a countertop or chair for stability.
Reps: Hold stretch for 30 seconds on each side
Warm Up
Lateral Lunge (active stretch with flexed foot)
This is a great stretch for hamstrings and hip flexor muscles, especially if they're tight from sitting for extended periods of time!
Reps: 10 on each side
Warm Up
Standing Glute Stretch
To set up - cross ankle over opposite thigh just above the knee, stabilize, and sit back into a squat position until you feel the stretch in your glute.
Reps: Hold stretch for 30 seconds on each side
Warm Up
Standing Ankle Circles
Rotate ankles in circular motion both clockwise and counterclockwise.
Reps: 5 rotations in each direction
Circuit ⓘ Perform 10-15 reps of each exercise.
Focus on stabilization and aim for a slow tempo of 4-2-1. Contract (lift) for 4 seconds, hold for 2 seconds, return to start position in 1 second.
Move through the circuit, one movement after the other, with minimal rest (0-60 seconds) between each set.
Aim for 3 rounds!
Circuit
Curtsy Lunge
As with all lunges and squats, make sure the knee is tracking over ankle/foot but not beyond toes! Keep hips and shoulders square to the wall in front of you. Inhale- down, exhale - up.
Reps: 10-15
Circuit
Sumo Squat
Feet are set wider than shoulder width apart, toes point out to ~45 degree angle. Bend at hips and knees to sit back into the squat, keep chest up, weight in heels. Inhale - down, exhale - up.
Reps: 10-15
Circuit
Glute Bridge
Contract abdominals and press your hips up off the floor into extension by contracting your glutes. Press heels into floor and keep abdominals contracted to help stabilize. Avoid pushing your hips too high and arching low back. Inhale as you set up, exhale - raise up.
Reps: 15 slow and controlled
Circuit
Quadruped Opposite Arm Leg Raise
Keep core engaged, belly button pulled in toward spine. This is full body movement! Maintain a straight line from head to foot, squeeze glutes on each raise. Inhale - up, exhale - down.
Reps: 10-15 on each side
Circuit
Side Planks
Feet are stacked, lift hips up away from the ground, engage the core. Maintain a straight line from head to feet.
Reps: Hold 60 seconds on each side
Cool Down ⓘ Repeat each set of warm-up movements one time through.
Congratulations!
You Did It!
You have just completed the Able Body 5-Day Freebie — how do you feel? If you’ve enjoyed your experience, sign up to be notified of the full AbleBody™ Challenge coming soon!