Living Room Workouts with Stef Fit – #1 Legs and Glutes
The need for self-isolation and a UK-wide lockdown has disrupted our usual routines, and ensured a completely new way of life for all of us.
But despite the unsettlement, it’s really important to find a ‘new normal’ that includes time for us to be active and healthy – covering everything from exercise, mindfulness and nutrition.
For those who want to stay active indoors, home workouts can be just as effective as being in the gym or a fitness class – and best of all, they require little to no equipment.
I’ll be staying active and healthy in my own living room for the foreseeable future – and by following this 4-part series of easy home workouts, you can too.
So – station yourself near the sofa, grab a mat if you have one, and have a go at this simple legs and glutes session.
THE STEF FIT HOME LEG WORKOUT
1. Reverse Lunges with Knee Drive
3 sets of 12 reps on each leg
TIP: To keep your balance throughout this movement, make sure you’re squeezing your core.
2. Sofa Step Ups
4 sets of 15 reps on each leg
TIP: To keep the tension in your glute, don’t put your other foot down on the sofa when you step it upwards.
3. Bulgarian Split Squats
4 sets of 12 reps on each leg
TIP: Bring your knee as close to the floor as possible, before driving yourself back up through the heel of your foot.
4. Wall Sits
30-second sit, followed by a 30-second break between each set. Do 4 sets.
TIP: Aim to sit with your bum in line with your knees, and keep your lower back pushed up against the wall.
5. Sofa Elevated Glute Bridges
4 sets of 10 reps
TIP: To really get those working, squeeze them throughout the movement, and use your heels to drive your body upwards.
6. Weighted Static Lunges | 4 Sets
12 reps on each leg
TIP: Hold a dumbbell in front of you if you have one, or if not, just hold a small stack of heavy books.
THE STEF FIT GLUTE BURNOUT CIRCUIT
This circuit will burn even more with a resistance band – so feel free to use one if you fancy turning it up a notch.
Do the whole circuit 4 times.
1. Lying Locusts
TIP: An adaptation of the typical hyperextension you might do in the gym. Squeeze through your bum to lift your arms and legs off the floor – while keeping your lower back stable.
15 reps on each leg
TIP: Keep your back rounded and the rest of your body stable, and kick your straight leg back and upwards.
3. Monster Walks
TIP: Hold a squat position and step forwards, pushing your knee slightly outwards each time. One step forward is one rep – so if you’re short on space, simply walk as far forward as you can before going back to where you started, until you reach fifteen reps.
Stefanie Williams (also known as Stef Fit) is the PT-in-your-pocket, known for her incredible figure and informative workouts.
Click here to learn more about Stef’s app ‘Fit with Stef‘ which is loaded with videos, weekly workout plans for both the home and gym. To keep up with what Stef is up to, follow her on Instagram – @Stef_Fit.