FTOC Fitness Program: January Workout

Welcome to our latest fitness blog post! This month we will be discussing an effective workout routine that targets the hips and glutes. These exercises are designed to tone and strengthen the muscles in these areas, which can help improve overall posture, balance and stability. The exercises we will be covering include the Hip Hinge, Hand Step Up Plank, Step Overs and Wide Out Drops. Each exercise includes specific sets and reps to follow for maximum results. So, grab your workout gear, start the January Workout Playlist and let’s get started!

January Workout Step-by-Step

Hip Hinge: Sets 2-5, Reps 6-15

Start standing straight up with both feet hip width apart. Cross your arms across your chest and bend forward at the hips, pushing the hips to the rear and having a minor bend at the knee then return to the starting position. Keep the back as straight as possible during this movement. A good way to keep the spine in alignment is to pick a focal point on the wall in front of you and keep your eyes up and locked on it through your whole set.

Hand Step Up Plank: Sets 2-5, Reps 3-15 Each Side

Start in a push-up plank position with the body straight and resting your weight on your toes and hands with a small raised surface (Small box, steps, etc) in front of you. Raise one hand up to rest on the raised surface then bring the other hand to meet it while maintaining the straight body position. Then you will return the hands back to the starting position one at a time and repeat. 

Step Overs: Sets 2-5, Reps 3-15 Each Side

Start standing straight up with feet about hip width apart and a small weight in one hand. You will also have a small obstacle set up next to the foot on the opposite side of the weight. Raise the knee on the side of the obstacle to hip height and keep it at this height as you open the hip up to the outside over the obstacle and touch the ground. Bring that same knee back up to hip height and return it to the starting position. Repeat on the same side then, switch.

Wide Out Drops: Sets 2-5, Reps 6-30

Start standing straight up with both feet hip width apart. Rapidly drop your hips to a wide squat position with feet spread out and flat then immediately return the body to the start position with a small jump. Repeat.

Enjoy a new you this year by increasing your physical activity! Be sure to check out Chris’s exercise routines from December and November, and stay tuned for more to come! Learn more about our Wellness services, including weight resistance training, nutrition services, and more, by visiting our Wellness page. If you’re interested in working out with Chris, call 1(800) 597-7977 ext. 507 to schedule an appointment or visit our appointment page.