Dear Friday, thank you for making an appearance this week.
This week has left me tired.
I’vs spent hours in the new space & this week we have finished laying the floor, painting the walls & prepping the merchandise we keep receiving (36 boxes in one day!) With so much going on, I have to keep reminding myself to make sure I squeeze in time for my workouts which help keep me on track and feeling…. Energized!
Day 13 #feelingit: energized
I squeezed in this 5 minute Friday quickie to help lift my backside and strengthen my lower back. I did 20 repetitions of each exercise, moving directly to the next exercise for three sets.
1. Glute bridge: lying on back, place glutes directly against wall, bring knees to 90 degrees and place feet on wall. Press through heels and lift your glutes off the ground. Return to starting position. Repeat.
2. Glute bridge walk-up: lying on back, place glutes directly against wall, bring knees to 90 degrees and place feet on wall. Walk feet up the wall creating a straight line between your thighs & torso. Walk your feet back down the wall. Repeat.
3. Glute bridge pulses: lying on back, place glutes directly against wall, bring knees to 90 degrees and place feet on wall. Press through heels and lift your glutes off the ground. Lower 1/2 way towards starting position, then lift hips directly up again. Repeat pulses.
4. Glute bridge hold: hold Glute bridge pulse position at top of movement. Squeezing through glutes, hold the movement for 1 minute.
At the end of the first set, go directly back to exercise 1. Repeat for a total of three sets.
Try this quick workout on your lunch break or as a quick- 5 minute pick me up when you’re feeling that afternoon slump. The American Psychological Assocation sums up why you may want to toss in this quick workout circuit:,
“Many people skip the workout at the very time it has the greatest payoff. That prevents you from noticing just how much better you feelhen you exercise,” “Failing to exercise when you feel bad is like explicitly not taking an aspirin when your head hurts. That’s the time you get the payoff.”
Did this workout make a difference in your day? Pay attention to the details about how your body feels afterward & let me know how hat backside feels! 🙂