Stay Fit with Kayla: Workout at Home

Exercise 1

For today’s fitness blog, I wanted to focus on working out glutes and hamstrings. The exercises below are wonderful because they can be done anywhere! If you don’t have time to get to the gym or are traveling, simply take a yoga mat or towel to place on the floor before exercising. All exercises may be done 3 times each, with 12 reps for each movement. Here’s what to do:

Exercise 1: Hamstring Bridge

Exercise 2

Target: Hamstrings and glutes

Set Up: Lay down on your mat and bring your body slightly up with the palms of your hands, keeping your legs straight and aligned with your shoulders.

Action:  Press through your heels and lift your hips off the mat. Contract your hamstrings, and squeeze your glutes together. Pause at the top of the bridge position for 20 to 40 seconds and then release your hips back to the floor.

 Exercise 2: Donkey Kick

 Target: Glutes

 

Exercise 3

Set Up: Kneel on the floor with your knees under your hips and wrists directly below your shoulders.

 Action: Keeping your right leg bent at 90 degrees, bring it up into the air until your thigh is parallel with the floor. Press your foot up toward the ceiling, hold for 2 to 3 seconds, and bring back down to the original position. Repeat the same movement for your left leg.

 Exercise 3: Fire Hydrant

 Target: Glutes

 Set Up: Kneel on the floor with your knees under your hips and wrists directly below your shoulders.

 Action: Keep your right leg bent at 90 degrees and lift out to the side at hip level. Hold for 2 to 3 seconds and slowly lower back to the starting position. Repeat the same movement for your left leg.

Also, you can watch me explain these exercises  here: Stay Fit with Kayla: At Home Workout

 – Kayla
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2 Comments Post a comment

  1. October 6, 2012 at 3:56 am

    Great idea to do exercise in home.I must convey this idea to my other friends who are spend lots of money in gym.

    • October 8, 2012 at 8:22 am

      Exactly! And Kayla adds new workout routines once a month so keep checking back for more!

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