Muscle Monday Round 2! You're going to feel this one people...
Here's what you'll need:
Long, light resistance band (if you don't have one, you can buy one HERE - we do a lot with these guys. Or you can use a light set of weights, they'll work just fine)
Resistance Loops (light to medium resistance. You can find some HERE!)
Light weight option: between 3-5 lbs
Heavier weight option: between 8-12 lbs
TRX Suspension Trainer (most gyms will have one of these or something similar. The bands are NOT stretchy, they're more like ropes. You can buy one HERE!
Kettle bell (this is for a deadlift. If you have never deadlifted, start light, maybe 8-12kg, and work on the form. if you have deadlifted before, find a kettle bell anywhere between 16-20kg)
Here's the Warm-Up Do 2 sets! What you need: resistance loop (light to medium).
Banded Air Squats (20 reps): Place your resistance loop around both legs, just below the knee. Place your feet at about hips distance apart and go for 20 squats. The resistance loop should activate your glutes. Keep your weight balanced back on your heels, toes pointing off the ground slightly for an extra challenge.
Squat-To-Stand (12-15 reps): bend at the waist and reach for your feet. Then bring your hips down into a nice deep squat trying to keep your feet flat on the ground. Open your chest up, straighten your back and bring your right arm up, then your left. Finally squeeze through your glutes and stand.
Here's the Workout Do 3 sets! What you need: long resistance band (or light weights, 4-8lbs); light weight option, 3-8lb; heavier weight option, 8-12lb; TRX suspension trainer; Kettle bell, 12-20kg. ++PRO TIP++ You'll know you're using the right weights when you are struggling to get 12/13 good reps in. If you can get 15 reps easily, increase your weight!
Kettle Bell Deadlift (1 minute, go for quality over quantity. If you are comfortable with deadlifts, you can speed up)