Looking to up your leg and booty game in 2020? Yoga teacher Amanda Bisk is here to help.
In addition to being a Qualified Exercise Physiologist, Elite Athletics Coach and Yoga Teacher, Amanda Bisk is founder of freshbodyfitmind, a digital platform that allows you to practice yoga and work out anywhere, anytime, on any device you like.
What can’t this woman to? EXACTLY our point. And she’s been gracious enough to share with you a few of her favorite on-the-go workouts to keep you in top form during the holiday season (and beyond). In part 2 of our Anywhere series, Amanda is here to share her Legs and Booty AMRAP (as many reps as possible).
Do the below circuit as many times as you can in 8 minutes. Take a 2-minute break. Repeat for 8 minutes and see if you can match (or even beat!) the number of rounds you did the first time.
20 x Squat Kick Back
20 x Frog Hip Lifts
20 x Squat Knee Drops
20 x Side Plank Clam
20 x Russians
SQUAT KICK BACK:
Start with feet slightly wider than hip width, Toes out slightly.
Sit back into squat (like you are sitting in a chair), weight in heels, chest up (squeeze shoulder blades together), and squeezing your knees out.
As you stand, shift weight to one foot, kick your free leg back (make sure you draw your core in, don’t arch your back, and only use your glute to kick your heel back). Flex your free foot (no pointed toes), then bring it back to standing.
Repeat on other side.
Works: Quads, hamstrings and glutes.
FROG HIP LIFTS:
Start laying on your back, soles of the feet together, knees bent and dropped wide (frog position).
Pull your core in (press your lower back to the ground), then lift your hips as high as you can.
Make sure, at the top of this movement, you keep your belly button pulled in (lengthen through your lumbar spine) so you do not over-activate your lower back.
Lower and repeat.
Works: Glutes and hamstrings.
SQUAT KNEE DROPS:
Start in a wide sumo squat. Weight in heels, toes pointing out.
Stay in a squat and turn to the left so chest is now pointing toward left knee. As you do this, drop your right knee and lift your right heel (to come onto the ball of your foot) into a lunge position.
Come back through the middle in a low squat and repeat on other side.
*Always press through your front heel in the lunge so there is no pressure in the knee.
Works: Quads, hamstrings, adductors (inner thighs), and glutes.
SIDE PLANK CLAM:
Start on your side. Elbow under your shoulder, legs together and knees bent in front of you. Your shoulders, hips and feet should be in a straight line.
Press your feet together, spread your knees wide and lift your hips (clam position with your legs).
Keep your bottom shoulder strong by pulling the shoulder AWAY from your ear (long neck).
Return to start position and repeat.
*20 reps each side (or 10 for beginners).
Works: Glute med & min, obliques, core, and shoulders.
Similar to running on the spot with high knees BUT aiming to touch your inner ankle with the opposite hand.
Keep bouncy and your movements quick!
Beginner variation: Running High Knees.
Works: Glutes, core, hip flexors, and calves.