YOUR BÜNDA BOOTY BLASTER
For a lower body more sculpted than a Roman statue, try this burn-inducing Bünda circuit up to four times a week. Complete the whole circuit straight through, rest for 30 secs, then repeat three times
Do: 2 mins
(a) Hold on to the handles of the Stairmaster – gently, you shouldn’t be leaning on them – and start climbing.
(b) Continue for 2 mins and remember to regulate your breathing. We’re keeping it nice and simple to ease you in.
Do: 1 min each side
(a) Turn your body to the right and hold on to the handles at the side. Begin climbing, leading with the left foot and crossing over with the right. Continue for 1 min.
(b) Repeat on the other side. Feeling it? That’s your underused glutes starting to wake up.
SKIP A STEP
Do: 1 min
(a) Facing forwards and lightly holding on to the handles, climb two steps at a time.
(b) Continue, missing every other step, for the designated time. Make sure you’re not hauling yourself up with your arms. That’ll do nothing for your glutes.
SKIP A STEP WITH KICKBACK
Do: 1 min
(a) Repeat the previous move but, this time, kick your back leg out behind you as you step. (b) Lean forward slightly as you kick back, but keep your spine neutral. Careful you don’t boot any unsuspecting passers-by.
SIDE STEPS WITH RESISTANCE BAND
Do: 10 reps on each side
(a) Stand with your feet shoulderwidth apart and place the resistance band around your ankles. Bend your knees slightly.
(b) Keeping your chest up, step to the side so that your stance is quite a bit wider than shoulderwidth. Pause, then step the other foot in to return to the starting position. Repeat for 10 reps, then change sides.
GLUTE BRIDGE WITH RESISTANCE BAND
Do: 15 reps
(a) Sit on the floor in front of a bench with a resistance band just below your knees. Resting your shoulders on the bench, bend your knees and plant your heels on the floor.
(b) Driving through your heels, lift your hips to form a straight line from your shoulders to your knees, pushing out against the band with your knees. Squeeze your glutes at the top, then lower back down.
Do: 15 reps on each side
(a) Get down on all fours into a tabletop position with your wrists directly beneath your shoulders – engage those abs to keep yourself stable.
(b) Bring your right knee into your chest before extending it out behind you so that your leg is completely straight, keeping your hip facing the ground – make sure your foot is flexed. Once you’ve done the reps, switch legs.
REVERSE LUNGE WITH SLIDERS
Do: 15 reps on each side (a) Standing with your feet shoulder-width apart, place your left foot on a slider. Lower into a lunge by sliding your left leg back until your right thigh is parallel with the floor.
(b) Keeping your chest upright, drive through your right foot to bring your left leg back to the starting position. Repeat on the other side after you’ve done 15. No stairs for you tomorrow.