DOWNLOAD MY FREE GLUTE AND LEG CHALLENGE TRACKER HERE
Welcome to week two of our four-week Glute and Leg challenge!
I hope you are all feeling those fitness gains from week one!
Our week 2 Leg and Glute challenge is going to be focusing on targeting our hamstrings, calves, quads and glute muscles, while we continue to work on strengthening our core as we stabilize through this all-important muscle through our workout.
If your goal is to tone your thighs, improve your glute strength, strengthen your quads, hamstrings and core , while working on mobility through your hips, then this workout is for you. Don’t forget to stretch after this workout with my 13 Minute legs, hips and glute stretch!
Surf Specific Workout: This workout is also perfect for us surfers, who are looking to improve on our leg and glute strength, to help us feel stronger and more mobile in the surf, while also helping to avoid those nasty little injuries.
I have included a resistance band in most of the exercises ( there are some that don’t require a resistance band) , but please feel free to follow along even if you don’t have a band at home.
Training with a resistance band is a fantastic way to strengthen our stabilizer muscles, which are often overlooked when we train, as we focus on engaging and using our larger muscle groups. Using resistance bands increases your ‘time under tension’, which is beneficial to strengthing and growing your muscles.
Resistance bands are also great to incorporate into your training if you have suffered from any injuries and need to focus on strengthening specific muscles/stabilizer muscles by isolating and rehabilitating them.
I’m using a medium (yellow) and light (blue) resistance band for this workout.
Be sure to choose a resistance band that allows you to work comfortably ( while still feeling challenged) for our 40 second working period.
THE GOAL FOR WEEK 2?
Complete this video every day, from May 10th – 16th.
Remember this is week two, so we are starting to take things up a level and step out of our comfort zone. Depending on your fitness level, you might want to complete 2 rounds of this workout i.e – do this workout twice, taking a 1-minute break between rounds.
We will be working for 40 seconds per exercise, taking a 20-second break. Freel free to adjust this time as you need.
This workout is suitable for all levels, so remember to take each workout at your own pace. We are all at different stages of our fitness journey, so if there are certain exercises that are really challenging, don’t let that discourage you. Take breaks as you need to and become excited at the thought of knowing that by the end of these 4 weeks you will be stronger than you were on the 1st day you started!
Let’s get it TEAM!
▸ Looking to build on this workout? Why not try one of my AB/Core workouts from my 30 day Ab challenge after you have completed this workout.
I also have a load of free workouts for surfers and non-surfers on my Instagram, so feel free to join me for some HIIT, Mobility and strength workouts ranging from 10 – 60 minutes
➞ Instagram
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Take care and see you for our next workout!
✘ B U S I N E S S W E B S I T E :
✉ C O N T A C T (business inquiries): ohana@instructor.net
Love, Tee xx
#SurfFitness #GluteandLegChallenge #TehillahMcGuinness
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Disclaimer:
As a professional athlete and qualified Personal Trainer and Coach your safety is a top priority to us, which is demonstrated throughout all of Tehillah’s workout videos. With that being said, please take your personal health and any pre-existing medical conditions/injuries into account before performing any of her workout videos and make adjustments accordingly.
Tehillah McGuinness will not be responsible or liable for any injuries sustained as a result of your participation in this video.
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