The inspiration behind this workout was my desire to start adding more 15-minute/express workouts to the site. Since we were posting a 15-minute installment of Dude Moves with Chris LaCour, I commissioned Jackie to create an express workout that would balance out the masculine and feminine energy. For Fitmotivation subscribers, these short videos are designed to provide instructors with ideas for incorporating optional activities at the end of their classes. Currently, the Express Video Series has 15-minute videos for stretching, yoga, abs, core and more. This short leg workout can also be used as a recovery segment between high intensity cardio segments.
The exercises in Glutes & Thighs target the major muscles groups of the lower body, but special emphasis was placed on glutes (gluteus maximus), inner thigh (hip adductors) and outer thigh (hip abductors). Glutes are targeted with hip extension, either by pushing the leg backward or by extending the leg in front of you and pulling down forcefully. Inner thigh is targeted with hip adduction, by extending the leg out to the side and then pulling the leg back to midline forcefully. Outer thigh is targeted with hip abduction, by starting at midline and forcefully pushing the leg out to the side. Watch Mark talk more about lower body training in the pool.
The water’s resistance is the only equipment you need in this lower body workout, but the Aqualogix Ankle Blades can be added if you want extra resistance. If you are interested in more lower body training, be sure to check out the videos, Water Exercise Lower Body Circuits and Pool Noodle Lower Body Workout.
Fitmotivation extends a big thank you to Jackie for once again for traveling from Virginia to Florida and sharing her passion and talents with subscribers. Stay tuned for more workouts, both land and water, posting from Jackie in the coming months, including Deep Water Yoga, Seated Chair Yoga and more.
Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.