Going to the gym without a training routine is a complete mistake, both because of the loss of time and because of the organization of the exercises. Most of us like to have a guide to train without having to think about what exercise to do next, so here is a routine designed to strengthen the entire lower body and core. GAP classes are a great option to work intensely on the gluteus, abdomen and legs; although the exercises that I teach you are not isolated.
It is not the first time that I have told you that, from my point of view, it is better to train with compound exercises to strengthen as many muscles as possible at the same time. In addition, all the movements that you will find are quite functional, so you will notice a great improvement in your day to day. You are ready?
Training circuit
As each person has a different capacity and starts from a different level, I suggest you do 4 rounds of 6 exercises controlled by time. That is, we will perform each exercise for 45 seconds, rest for 15 seconds, and pause for 1:15” at the end of each round. The weight of the medicine ball and kettlebells will be established by you, depending on your strength. Perform the exercises without haste and take care of the technique of all movements.
Wall squat with ball touches
Lean your back against the wall and bend your legs to 90º, as if you were sitting on an imaginary chair. Hold the position as you lateral touch a ball to the wall. Do not exceed the weight of the ball because it is a fairly intense exercise. About 4 kilos is an ideal weight.
Sprint
45 seconds running in a sprint is too long, so I suggest you do a 30-second sprint and run moderately the remaining 15 seconds. The best option is to do it on the curved treadmill, since it is much more ergonomic than the classic one.
Goblet squat
With the goblet squat we seek the maximum depth and the greatest range of movement of our legs and buttocks. To do this we will use a kettlebell, which will ensure that we maintain an easy grip and our elbows close to the trunk. Separate your legs twice as wide as your hips and slowly lower yourself (with your elbows inside your knees). Try not to let your torso lean forward.
Dead weight
To intensely work the lower body, the kettlebell deadlift is one of the best options. Here you can raise your load, but making sure that the force does not come from your lower back, but from the gluteus. Squeeze the gluteus well when you reach the top and go back down with a straight back.
gluteal bridge with bosu
The hip raise or gluteal bridge is an exercise that many perform with weight. I suggest you do it on a bosu to work on stability, rather than strength. If you want more intensity, do it on one leg.
Medicine Ball Slams
The slams or movement of the lumberjack is one of the favorite exercises to work the strength of the core. This compound exercise requires the involvement of the entire body: arms, back, core, buttocks and legs; so get ready to give it intensity. Look for a medicine ball without rebound (of the sand) and that has a weight of at least 5-6 kilos. Throw it against the ground with all your strength and pick it up by performing a squat.
Performing this movement repeatedly will also help your brain incorporate it into your daily gestures. So to pick up some weight off the ground, I'm sure you'll squat unconsciously.
https://www.youtube.com/watch?v=Rx_UHMnQljU
Extras
To finish giving cane to abdominal work, I suggest you do 4 rounds of 15 meters of each of these two exercises. The simulation of animal steps is one of the best options to work all the muscles of the body, as well as gain agility and improve your coordination.