girl-exercising,-20-minute-glutes-activation-workout-with-rowan-cheshire-by-healthista.com

20-minute glutes activation workout with Olympic freestyle skier Rowan Cheshire – Part 3

Straight off the slopes, Olympic freestyle skier Rowan Cheshire is here to help you build strength, stability and aid muscle recovery during this five-part series of glutes and legs workouts 

We’re back for part three and Rowan has a 20-minute glute activation workout, this can be done as a warm up or as part of your workout. These exercises will engage the glutes so you can use the muscle more efficiently during exercise, plus this helps if you’re trying to build the glutes.

This workout requires a resistance band and can be done at home.

Workout 

  • 20-Minute workout
  • Two parts

PART ONE

  1. Straight leg kick backs  – 10 reps each leg
  2. Donkey kicks – 10 reps each leg
  3. Donkey kick pulses – 10 reps each leg

Rest for 30 seconds and repeat two more times

PART TWO

  1. Hip thrusts – 10 reps – 3 sets – 30 seconds rest between sets
  2. Single leg hip thrusts – 10 reps each leg – 3 sets – 30 seconds rest between sets

Missed part-one or two of the series? Join Rowan for these workouts

Join us next Friday for part-four

25-minute-glutes-and-legs-workout with rowan cheshire-by-healthista.com

Team GB freestyle skier Rowan Cheshire burst onto the international scene in 2014, when she became the first British woman to win a Halfpipe Gold medal at the World Cup level at only 18 years old. Rowan is widely regarded to be the future face of British Winter Sport, as she looks to become the first British skier ever to win a medal at the Winter Olympics.

Find out more at rowan cheshire.co.uk

Follow Rowan Cheshire on Instagram

 

 

Read More:

5 minute warm up for an upper body workout

The 5-minute running warm-up to keep injuries at bay

10-minute yoga for climbers

HIIT challenge – legs and upper body

30 Day squat challenge

< Back

Also in this week’s magazine

How to Box Lesson #6_ Defence FEATURE
Boxing School

HOW TO BOX Lesson #6: Defence

Healthista’s How to Box series is onto lesson number six and this time it's all about defence. Former champion boxer and head coach at BXR London, Gary Logan shows us how to defend ourselves like a pro

HOW TO BOX Lesson #5 How to Uppercut
Boxing School

HOW TO BOX Lesson #5 How to Uppercut

Healthista’s new How to Box video series is onto it's fifth lesson. Former champion boxer and head coach at BXR London, Gary Logan shows us how to punch like a pro and deliver the perfect upper cut 

How to box lesson 4 FEATURE
Boxing School

HOW TO BOX Lesson #4: How to Hook

Time for boxing lesson number 4 - how to deliver a hook. Former champion boxer and head coach at BXR London, Gary Logan shows us how 

how to box Boxing is HOT - here's why everyone is doing it FEATURE
Boxing School

HOW TO BOX Lesson #3: How to Back Hand

Healthista’s new How to Box video series is onto it's third lesson - How to Back Hand. Join us again tomorrow for the next How To Box lesson from former champion boxer and head coach at BXR London, Gary Logan

HOW TO BOX Lesson #2_ How to Jab FEATURE
Boxing School

HOW TO BOX Lesson #2: How to Jab

Healthista’s new How to Box video series is onto it's second lesson - How to Jab. Join us for the next nine days for more How To Box lessons from former champion boxer and head coach at BXR London, Gary Logan

Boxing School Lesson #1 Stance and Balance FEATURE
Healthista

HOW TO BOX Lesson #1: Stance and Balance

Healthista's new Boxing School video series starts today. For the next 10 days you'll be taught techniques for hooks, jabs and more by former champion boxer and head coach at BXR London, Gary Logan

[pro_ad_display_adzone id=83160]

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top