Critique my bum & Core work out please?

[LycraLovingLass]

I have cobbled together my own work out but I am not a trainer and font really have much idea what I am doing. Anyone got any pointers if I am wasting my time or will see any results, add in some moves if you want!

Is this intended to be one workout that you do repeatedly? How frequently do you intend to do this workout?

I'd stick a minute of recovery/cardio core moves at the beginning and at intervals and to finish, so it's 3 sets of 5 moves. Something like rockstar/tuck jumps, high knees, burpees and mountain climbers.

So:

1 min burpees
5 exercises
1 min rockstar/tuck jumps (alternate)
5 exercises
1 min burpees
5 exercises
1 min high knees

Cool down

I do les Mills online, the plyo and strength grit and body combat and pump.

This is just an additional bum boost which I will do as well as Les Mills maybe 3 times a week?

Sorry should have mentioned that.

that makes sense, get the heart rate up inbetween the strength exercises?

Exactly. More effective and adds only a few minutes overall.

You could have a think about ending each section on a static rather than a dynamic exercise too. Also highly effective.

And with things like bicycle crunches, switch speeds. 4 fast then 4 slow and so on for example.

Thanks, you really seem to know your stuff!

I really want to start lifting weights but obviously the gyms are closed and I don't have any so just making do until then.

So a static squat and hold it for how long? Static plank, i can't think of any others.

Try the Les Mills Barre - my bum has never been as worked!

Sumo squats are great for the bum, deep squats and then when you rise lift one leg high in the air. Alternate legs

Or, one legged squats, keeping one leg high in the air the whole time.

I have avoided Barre as I just assumed it was a ballerina one, I will add it to my mix.

One legged squats I can try but if I fall over I am blaming you!

1 1/4 sumo squats. Sumo squat all the way down then rise a 1/4 and then back down before standing up fully. Or sumo squat and hold in the down position for 3 before standing up fully, both are killer moves.

Barre is excellent.

You can do a static ab sit. So like a Russian twist without the movement. Yes to squats (end the static hold with 10 small "pumps" lifting and lowering only a couple of inches) and plank (try single leg and side). Also on your back, assume crunch position and legs in a scissor or simply just lift your legs a couple of inches and hold. Try for 30 seconds but increase to a minute as you go.

I loathe gyms and DH used to be a personal trainer. Home exercise is my only exercise!

Thank you so much, lots of excellent killer moves. I will have a big back side in no time.

I would only try for about 7 of those strength exercises in one session, so it would look like this:

Set 1:

• exercise 1 x no of reps
• exercise 2 x no of reps
• • exercise 1 x no of reps
• exercise 2 x no of reps
• exercise 1 x no of reps
• exercise 2 x no of reps
• exercise 1 x no of reps
• exercise 2 x no of reps Rest for 2 mins

Set 2
Two exercises for numbers of reps, repeat in the same way above, alternating between the two
Rest for 2 mins
Set 3 - alternate between 3 different exercises 3 or 4 times each.
Rest and stretch

If you do the workout you posted, you'll not reach progressive overload which is what you're aiming for to build muscle. Towards the end of each set you should get to the point where you are reaching your limit in the last couple of reps of the exercise. Then next workout choose 7 totally different exercises. It makes it more interesting between sessions as you're not doing the same thing each time. I don't do cardio or hiit at all this way, just bodyweight, weights or resistance exercises.

Thats a great point thank you.

I am fairly new to exercise and I always assumed it was simple, you do X and Y happens.

There is so much more to it than I ever realised.