Never Miss a Monday: No Excuses Office Workout

Happy Monday! Since we all know how important it is to start the workout week on a good note, I thought I'd start the week off right with a super versatile office workout that can be done anywhere. I used my rolling chair but you can also use any elevated surface for the exercises! 

Exercise 1: Lateral Lunge (foot on elevated surface) prop one leg up on a chair/stool/step and use the other leg to perform a squat. Make sure to squeeze through your glutes the whole time and sit back into your heels. Perform the movement for four rounds of 12-15 reps each leg. If you want to advance the workout you can add a jump instead of just standing up out of your squat. 

Exercise 2: Air squat to kickback. For this one, get your feet a little wider than shoulder width apart sit back into your heels and squat down keeping your glute muscles tight. Stand back and kick one leg back by squeezing your glute as hard as you can. Squat down again and repeat with the other leg. Do four rounds of 12 to 15 repetitions for each leg. If you want to challenge yourself a little more, get a resistance band and put it around both ankles, or add some ankle weights. 

Exercise 3: Bulgarian Split Squats. This is hands down, one of my favorite glute workouts. If done correctly you will really feel your glutes being activated with this one. First, place your back foot on a bench, stool, stability ball, or chair (any surface will work). Step slightly away from the bench with your front leg and lower down into a lunge position and straight back up. It is really important to keep the majority of your weight over your glutes and in the heel of your front foot and really squeeze the booty the whole time. Perform this movement for 12 to 15 reps for each leg, again you can add a hop with the front foot for an extra challenge instead of simply standing up into your lunge. 

Hope some of you found this helpful, stay active!

XO, Kelsey