{"id":58006,"date":"2021-08-09T00:00:00","date_gmt":"2021-08-08T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/10min-glutes-and-legs-workout\/"},"modified":"2021-08-09T00:00:00","modified_gmt":"2021-08-08T22:00:00","slug":"10min-glutes-and-legs-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/10min-glutes-and-legs-workout\/","title":{"rendered":"Workout of the week: 10-min glutes and legs workout"},"content":{"rendered":"\n
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10-MIN GLUTES AND LEGS WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ functional glutes and legs workout<\/p>\n\n\n\n

Equipment<\/strong>: Plyo box<\/p>\n\n\n\n

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Plyo boxes<\/strong>\u00a0\u2014 now that’s a funny name for a rather\u00a0simple fitness equipment<\/strong>. Plyo is a diminutive of\u00a0Plyometric<\/strong><\/a>\u00a0or jumping training<\/strong>. You can find\u00a0Plyo boxes in all EVO clubs<\/strong>, and there’s a reason behind it: it’s an\u00a0effective way to make your workouts more entertaining and challenging<\/strong>. Plus, as we covered before, they are\u00a0perfect for\u00a0<\/strong>building explosive power<\/strong><\/a>.<\/p>\n\n\n\n

There won’t be jumping around on today’s session, which also helps prove these boxes’ versatility<\/strong>. It’s a functional glutes and legs workout<\/strong> that will use the soft surface of this equipment as support. Angie Cavazos, a friend and personal trainer from Vienna<\/strong>, is the mastermind behind it. <\/p>\n\n\n\n

This workout consists of only 3 exercises<\/strong> to be performed in 3 rounds, 10 reps on each leg.<\/strong> Simple, challenging and effective \u2014 the way we like it.<\/p>\n\n\n\n

  1. Single leg figure 4 hip thrust<\/li>
  2. Single leg box squat<\/li>
  3. Single leg hip hinges <\/li><\/ol>\n\n\n\n

    Ready to think outside the box? Let’s go! <\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
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    WORKOUT SETUP<\/h2>\n\n\n\n
    • 3 exercises<\/li>
    • 10 reps each leg<\/li>
    • 3 rounds<\/li>
    • 10 minutes<\/li>
    • Equipment: Plyo box<\/li><\/ul>\n\n\n\n
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      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

      • Plyo box = a couch or a stable chair with a pillow for support<\/li><\/ul>\n\n\n\n
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        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        3 rounds<\/strong><\/p>\n\n\n\n

        1 – SINGLE LEG FIGURE 4 HIP THRUST <\/h3>\n\n\n\n

        10 reps each leg <\/strong><\/p>\n\n\n\n

        • Start in a seated position with your back and arms on the box.<\/li>
        • Cross one leg over the other and drive the other foot into the floor.<\/li>
        • Bridge your hips up while squeezing your glute, using your heel. <\/li>
        • Lower your hips back to the starting position and repeat on both sides. <\/li><\/ul>\n\n\n\n