5-Minute Warm-Up Routine
- Jogging in Place or Jump Rope – 1 minute
- Standing Oblique Twists – 1 minute
- Cat-Cow Stretch – 1 minute
- Plank to Downward Dog – 1 minute
- Leg Swings – 1 minute
Workout Routine
Perform 3 sets for each circuit and rest up to 1 minute between each set.
Circuit 1:
- 10 Squats
- 10 Glute Bridges
- 10 Donkey Kicks (each leg)
Circuit 2:
- 20 Fire Hydrants (10 each leg)
- 20 Standing Leg Lifts (10 each leg)
- 20 Glute Bridges with Pulse
Circuit 3:
- 10 Bulgarian Split Squats (each leg)
- 20 Lateral Leg Raises (10 each leg)
- 20 Glute Kickbacks (10 each leg)
Circuit 4:
- 30-Second Wall Sit
- Max Glute Bridge Hold
Cool Down (5 minutes):
- Child’s Pose – 1 minute
- Cat-Cow Stretch – 1 minute
- Seated Forward Bend – 1 minute
- Standing Quad Stretch – 1 minute (30 seconds each leg)
- Standing Hamstring Stretch – 1 minute
Tips
- Hydrate: Drink water before, during, and after your workout.
- Form: Focus on proper form to prevent injury and maximize effectiveness.
- Modification: Modify exercises as needed to match your fitness level.