Hip Thrusts Do A Body Good, FREE WORKOUT + Favorite Fitness Reads!

If you don’t know…now you know…I LOVE ME SOME GLUTES!
Whether you sit all day, are an athlete, an avid lifter, or someone looking to have a higher and tighter backside the HIP THRUST is your ticket to GLUTE CITY.
The hip extension along with posterior chain (glutes + hamstrings) activation make it a top beginner strength training exercise in my book. It is also one of the SIMPLEST ways to teach people how to hip-hinge properly. Even more awesome is the fact that the progressions and variations that build on this exercise are freaking ENDLESS!!!!
(You think I’m kidding?!? Check some of them out here!)

Here is one of my KICK-ASS clients performing an advanced variation 🙂 Barbell back on bench hip thrusts for high reps will get that booty BURNING!!!

I love to hate to love weighted hip thrusts. I’m so grateful for @staceyschaedler and her expertise, motivation and inspiration to getting me back on my game. She’s been a significant part of a major personal and spiritual awakening that I’ve been on the last 9-10 months or so (though she may not even realize it!), and I can’t thank her enough for helping me stoke my fire for working out and lifting weights again. She’s by far, one of THE best in Boston. Thanks for kicking my butt in all the best ways. Love you, lady! #progressnotperfection #boston #fitfam #hipthrusts #strength

A video posted by Sirena Bernal (@sirenabernal) on Jul 30, 2015 at 2:11pm PDT

GOOOOOOOO SIRENA!!!!!

GET READY TO GET SWEATY!

Here is my monthly free #smartstrength workout just for you! This one is a bit more cardio based than usual and includes some joy riding on the airdyne bike 😉
Set your timer for 15-20 minutes.
Perform a 20 calorie sprint on the airdyne bike.
Perform 16-20 russian twists.
Perform 20 Figure 8’s.
Perform 20 alternating lunge jumps.
REPEAT for as many rounds as you can in the chosen time, resting as needed.
**** if you are more of a beginner you can choose deadbugs instead of russian twists, bodyweight back on bench hip thrusts instead of figure 8’s and bodyweight alternating reverse lunges instead of jumping ones. You can also chose to ride a stationary or spin bike.
I promise you will still be working HARD AND SMART!

 

Favorite Fitness Reads

Hey Vogue Magazine, Thanks For Setting Women’s Fitness Back A Few Decades– Tony Gentilcore
Free Workouts At High-End Gyms Offered to Recovering Addicts– CBS News
Let’s Have Some Standards– Mike Perry
10 Principles of Weight Loss– Greg Robins (oldie but goodie)
3 Daily Rituals That Stop Spouses From Taking Each Other For Granted– Peter McFadden
An Open Letter to CrossFit HQ– Dr. Adam Shulte
 
 
As always I hope you are having a great weekend + please let me know if there is something in particular you would like to see more of!
 
xoxo
-Stacey