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Happy Halloween ... grab a pumpkin 🎃, hand weights or a medicine ball and join me for a fun challenging workout that will have your legs and glutes on fire.
Glute strength is so important to help stabilise your pelvis so that you move better, stand better & exercise with more control. It’s important to keep your glutes strong and this workout will build strength whilst toning and lifting.
Halloween costumes are optional 😜.
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Happy Halloween
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So today's workout we're going to be using a pumpkin. Do not worry if you don't have a pumpkin in the house or if Halloween has been and gone
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You can work out today using weights or if you've got a medicine ball which is a heavy weighted ball
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or just use your own body weight as resistance. We're going to be focusing on glutes and toning
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your legs and it's going to raise your heart rate. So I've got my pumpkin, come and join me
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let's celebrate Halloween together and let's work hard. Okay, we're going to start standing in the
0:44
middle of your mat. So if you've got weights, you're going to have one in either hand or you're
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going to hold your medicine ball. So we're going to start to think about your posture. So feet
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hip distance apart, pull those shoulders down away from your ears, lift the crown of your head
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up towards the ceiling. We've got our tailbone tucked under here, neutral spine. Okay, I'm going
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to bring the weight to my chest. So hinging at the hip, neutral spine, I'm going to come down
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into my squats and press to standing. So come and join me. We breathe in, breathe out, breathe in
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breathe out. So the movements coming from knee and hips and I'm keeping my head stacked on top
1:27
of my spine and I'm leading with my hips first. So the first joint that you move is where you're
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going to load. Sorry, the first joint that you move is where you're going to load. So we want
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to load your hips as opposed to your knees. You're going to come down and you're going to hold here
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and we're going to pulse for eight, seven, six, five, four, three, two, one. You're going to stand
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up, you're going to raise your heels, lower your heels and squat and pulse for six and five and
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four, three, two, one and stand, raise those heels, lower the heels and back again for four
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and three, well done, and two, and one, and stand and raise those heels and down we come for two
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neutral spine, standing tall, lift those heels and lower, roll those shoulders back, well done
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Okay, we're going to continue with the same squat but we're going to add in a shoulder press
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So we are pushing the weight or the pumpkin in this case up towards the ceiling as we stand
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So remember, load the hips first. So we squat, we stand and press. Breathe in, breathe out
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breathe in, breathe out and keep going with this. Well done. Breathe in, breathe out. Well done
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breathe in, breathe out, we've got five to go and four and three, well done and two
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and one more. Well done, you're going to squat again, we're going to extend those arms
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neutral spine, head stacked on top of your spine, we're going to sweep those arms up
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and down, keeping those arms straight, focus on that movement that's happening in the shoulder
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joint. Breathe out, breathe in, breathe out, breathe in. So the only movement is coming from
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the shoulders, you're engaging your cord or your navel in towards your spine. Well done
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Breathe in, breathe out, breathe in, breathe out. We've got three to go
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and two and one more. Bend those elbows, bring the weight to your chest and pulse for eight and seven
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six, five, four, three, two, one and stand up nice and tall. Well done
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Okay, we're going to continue with squats. We're going to add in a rotation. So, squatting down here
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we squat, we stand, we rotate to the side, we squat, we stand, we rotate to the opposite side
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Now when I rotate, I'm trying to keep my shoulders, not shoulders, hips nice and square
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So hip bones shining forward, each head, shoulders, spine, that rotate. Well done, breathe in
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breathe out, now I'm going to add in a knee raise, so I rotate towards the knee that I lift, well done
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So I squat, knee raise, rotate, squat, knee raise, rotate, well done. So I told you we were going to
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have fun and I also said that we were going to work hard, so these are fabulous for raising your
5:14
heart rate. So whilst we're doing these keep checking that your feet and knees are hip distance
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that you're loading your hip joints loading those glutes as you squat down well done and that you're
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not rounding here in your shoulders neutral spine well done we have got three to go and two
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two last one rotate and relax for a moment Okay put your pumpkin down on the floor put your weights down on the floor whatever it is you using Now my legs are nice and wide I going to walk those feet out even wider turning my toes out heels turned in Now when I squat I going
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to stick my bottom out again. So I'm going to squat here, sweep those arms forward, bring
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those hands down, tap towards the floor, reach those hands, stand up, take those arms up
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towards the ceiling. So we squat, we hold here, reach down, tap, lift, stand and again well done
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Now if you're using weights then they may well be down on the mat so you might not be able to touch
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them but you can try. Come down nice and low in your squats and focus on pressing the knees out
6:32
wide in the direction of the feet on a diagonal, well done. Maybe you're doing this in a fancy dress
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costume. Maybe not. Well done. So I love these exercises. They're very much focused on glutes
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and legs. It's always nice to have a prop to give you a little bit of focus. Well done. And they
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raise your heart rate which can only be a good thing. Well done and two and last one squat, tap
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raise those arms, stand and lift, well done. Okay I'm going to bend my knees to pick the weight up
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okay and then come all the way back up keep those legs in that position. So I'm going to come this
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side now so you can see the position of my glutes, my spine from a different angle. So keep these
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weights, the weight whatever it is you're using in your hands, those toes turned out, you're going
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to sit your bottom out again as you come down so those knees are nice and wide, head stacked on top
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of your spine and pulse here, pulse now you want to draw your navel in towards your spine, you want
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to make sure that you're not rounding here, keep that chest lifted, keep those shoulders down, well
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done and pulse and pulse hold here hold and come down lift your left heel and pulse and
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pulse so the left heel is lifted up off the floor you've got the ball of the foot down on the floor
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keep the body centered as you pulse and two and one bring that heel down lift the right heel and
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pulse again knees nice and wide neutral spine core engaged well done checking that your chest
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is lifted that you're not rounding here. Well done. You've got three, two, one and stand all
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the way up. You're going to walk those feet all the way in. Well done. Now then you're going to
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keep hold of your weight or your pumpkin and you're going to come to the top of your mat. Okay
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So my feet are hip distance apart still. So neutral spine always unless I tell you different
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So we're going to load those hip joints again and we're going to squat down here. Now as you
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come up to standing you're going to lift your right knee, we're going to step back, we're going
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to come into a lunge, we're going to slide down the wall and pulse and pulse and pulse, well done
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So hopefully you can see the position of my spine, it's like I'm sliding down a wall
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I'm trying not to lean forward, my core's engaged, keep pulsing, you've got four, three
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two, one, hold here now press the weight up and down, breathe in, breathe out
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Well done, you've got three to go and two and one more and step forward, feet hip distance
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you're going to come back into a squat, you're going to stand, you're going to lift the left knee
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you're going to step back, we're going to slide down that imaginary wall
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just check this front knee isn't coming forward. Well done, spine upright and you're going to pulse
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here. So slightly sliding our spine down that imaginary wall whilst lifting the crown of your
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head towards the ceiling keep your neck nice and long. Well done and three, two, one, hold here
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press the weight up and down, breathe out, breathe in, breathe out, breathe in, almost there and three
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and two and one and step forward shake out those legs, well done. Now then you're going to come
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into the center of your mat, so if you've got a pumpkin or a medicine ball you've got your hands
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either side of it otherwise you're going to have if you've got your weights one in each hand here
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Now I want you to be mindful with the next exercise so it's a hammer swing you're going to
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keep those knees tracking forward we're going to try not to let those knees twist it's more
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challenging than it may look bend your knees whenever you pick your weight up well done
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Okay so my arms are straight keep a nice tight grip on the weights so we load the hip
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joint bottom out chest lifted we take the weight to the side and then we swing across breathe in
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breathe out in breathe out well done well done so the breath really helps check those knees are tracking forward well done core engaged
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breathing out as you stand up and two and one Well done come into the center shrug out those shoulders Okay we going to go to the opposite side So to the right okay
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what are we going to do? We're going to hinge at the hip, bottom sticking out, the weight comes down
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and then we sweep those arms across the body in front of you. Well done
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Brilliant. Okay, keep going with this, keeping a nice tight hold, trying to keep your spine in
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neutral and four and three and two. Well done. And last one. Brilliant. Okay, so I'm going to
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come to the side so you can see me doing the next exercise properly and see the position of my spine
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So by all means put the weight down if you feel it's too much so we're going to have a little bend
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in our knee. So my chest is lifted my glutes are sticking out. Okay so I'm going to hinge at the hip
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and keeping my spine in neutral as I hinge and then stand. I stick my bottom out chest lifted
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I hinge and stand. Well done. Breathing out. Breathe in as you slide down and then breathe out
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breathe in, breathe out. So hopefully you can see that the movement's all happening at my hip
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Arms are nice and relaxed. I'm just letting the weight fall away from my body. Well done
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it's pulling down towards the floor. I'm feeling this in my glute, so you may not come down as low
13:24
as me, you might come lower. That's fine as long as you're not doing this, we're not rounding the
13:29
spine here, not a roll down, neutral spine. Down we come, well done and two to go. Oh, I'm losing my voice
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Well done, and one more. Brilliant, now we're going to change it
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So you're going to bring the weight to your chest here. So we are going to squat, knees, feet just slightly wider than your hips
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So we squat down here, then we straighten the legs, we squat and stand
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So squat, extend, squat, stand, squat, extend, squat, stand. So you can put the weight down
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Well done. Keep checking your spine. Keep checking that you're not doing this
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Let me show you. We're not rounding here. Neutral spine. Well done
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We squat, extend, squat, and stand. Well done. So this is awesome
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for hitting those glutes. Well done. Squat, extend, squat, stand. Almost there
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And the pumpkin or the weights or the medicine ball, just add a little bit more resistance. Now
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if you're choosing not to use anything, that's absolutely fine. I guarantee that you will still
14:56
feel this in the next couple of days on your glutes, legs, hamstrings. Well done. You've got
15:03
one more to go and stand well done shake out those legs okay so we're going to go into a curtsy now
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with your weights in your hands so feet are hip distance I'm going to take my right leg behind
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but I'm going to try not to let my body twist so my chest is forward so I'm going to lean forward
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flight, the hinge at the hip. So the weight is in the front leg and as I come down here I can feel
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this in the glute on the left side, well done and I'm pulsing and pulse and pulse so I'm just checking
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in with my posture then I'm not doing this, my chest is lifted, my shoulders are down away from
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my ears and pulse and pulse and pulse. Hold here, hold for three, two, one, step to the side and
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curtsy, step to the side and curtsy. Well done. So obviously the bigger your pumpkin
16:07
the more challenging this is going to be and the more I would need you, do need you to focus on
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keeping the correct posture. Well done, almost there, you've got three and two and one more
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Well done, we're going to step to the opposite side. You might want to move to the other side
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of your mat, okay? So neutral spine, step behind with that left leg, hinge forward slightly at the
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hip. You're going to come down into your curtsy and extend. Breathe in, breathe out. Well done
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So you want to make sure you can feel this in the right glutes. Well done. In and out. Breathe in
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and out. Well done. I feel that I'm getting a lot warmer. I can feel my heart rate raising
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And I hope you can too. And come down and hold here
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Just hold for four, three, two, one. We're going to step forward and step behind
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So always trying to keep my chest forward. I'm trying not to rotate my body
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Well done And step behind and forwards for four and three and two and last one
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Well done. Okay, so we're going to try something a little bit more challenging. We're going to stand
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on one leg. So by all means, put your weight, put your pumpkin down, hold onto a wall
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hold on to a chair. Okay, so we're going to hinge up the hip, the arms are nice and relaxed
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So I'm imagining there's a magnet pulling me down to, whoops, let's try that again
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So I am imagining a magnet is pulling me down towards the floor, so I've got a ever
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a slight bend in this supporting leg. So I'm hinging at the hip joint, I'm looking down towards
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the floor and slowly stand. So breathing out and breathe in. Well done. Core engaged, keep going down
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down, down, down and slowly stand. One more round, opposite leg. So I'm looking beyond the top of my
18:42
mat, breathing out, hinging at the hip and slowly stand. So neutral spine, breathe out
18:54
Really having to focus on using the whole of the foot that's on the mat so I can stay
19:07
nice and supported and grounded. Well done. Now remember you can hold on to the wall when you do
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this or onto a chair you don't have to have a weight in your hand, slow and steady and up we
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come. Wow they're challenging if you manage those without any assistance well done. Okay you're going
19:30
to put your pumpkin or your weights down, then you need to put it down and then come up to standing
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Okay we're just going to do a little bit of balance work to finish, take those arms out wide
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So you're going to stand behind your weights or behind your pumpkin, your medicine ball, relax your
19:44
shoulders, standing nice and tall. So I've got the pumpkin in front of me, I'm going to take my right
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leg, extend that leg from the hip joint, legs extended. Now I'm going to lift and lengthen up
19:57
through this left hip, switching on those stabilizing muscles. Now I'm going to tap to the right
20:03
tap to the left and tap and tap and tap. So I'm trying really hard to not lean backwards as I'm
20:11
doing this. So I'm thinking lengthening through my neck, standing nice and tall, lifting the crown of
20:18
my head towards the ceiling. Well done. You can bring your hands onto your hips, you can bring
20:24
your arms across your chest, whatever works for you. You're looking to look straight ahead, focus
20:31
your vision on something and then hold here, bring the toe on the top of the pumpkin. We're
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going to lift the knee up, we're going to take the foot across, we're going to lift, we're going to
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step out to the side. So we're going over the pumpkin now, well done. We lift up and try not
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to look down, just trust your awareness, that spatial awareness that you will know where the
20:59
pumpkin is. If you start to get a burning feeling in that supporting leg, that's all those stabilising
21:05
muscles firing up. Well done, you've got one more to go. Brilliant and bring the foot down, bring
21:14
those arms down, shook out those shoulders. One more to go on the opposite side. So legs together
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standing nice and tall, you're going to take those arms out wide, relax your shoulders or
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remember hands on hips, hands here, whatever works for you. You're going to lift that left heel
21:33
extend that left leg, you're hovering over the weight, over your Pumpkin, you're going to lift
21:38
and lengthen up through your right hip, you're going to take the leg across and again across
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So we've got some rotation happening here in the hip joint. So we need to focus on our posture
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standing nice and tall, using your core, draw your navel towards your spine and then using your breath
21:57
well done, marvellous, we are nearly there, okay you've got two to go and then remember we're going
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to bend the knee and you're going to hover the toe over your weight, over your pumpkin, we're going
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to lift the knee, take it across, lift and extend to the side, lift across, lift out to the side
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well done and that gorgeous burning feeling I'm now starting to experience in my right leg shows
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that those stabilizing muscles are switched on, they're working, they're keeping me upright
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well done, we've got two to go and one more, well done, bring that leg down, give those hips a little
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shimmy, awesome effort, brilliant job. So we've done legs, we've done glutes, if you want, and
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shoulders, if you want more, you want core, go and do one of the 10 minute core blasts to finish off
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your workout. Awesome effort. Thank you for subscribing if you have already. And if you
23:06
haven't, today would be a brilliant day to subscribe to my channel. Okay, I will see you soon
23:13
Well done for all your efforts
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