Glute Exercise - Donkey Kickbacks

Looking for a great glute exercise that doesn't require any equipment? Try Donkey Kickbacks! You can use your own bodyweight or add a weight for an even better burn! You will find these in our She Sweats workout plans and we wanted to provide a visual so you know to perform them correctly.

Donkey Kickbacks or Glute Kickbacks

1. Kneel on the ground on all fours like you see above.

2. Lift your leg up until it is at a 90 degree angle. If you are preforming these weighted your calf will be bent in order to hold the weight but if you are doing these using only your bodyweight try to keep your calf perpendicular.

3. Slowly lower your leg back to the starting position.

4. You can either finish all prescribed repetitions on the same leg or alternate legs.

He and She Tip:

Really think about the muscle that you are working. Squeeze your glutes and stay in control of the movement the entire time.

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!

6 Simple Ways to Add Cardio Bursts During Strength Training

Looking to take your strength training to the next level? We are always trying innovative ways to sneak cardio in while we are weight training and today we are going to share a few of our favorite (and simple) ways to add cardio bursts during strength training.

The video below will explain it all, but try to keep these cardio bursts to 30 seconds to 1 minute after you perform your set (or sets) of an exercise. Be sure to begin lifting again only after you feel like you are rested and can begin to lift at the same capacity as when you started. 

This video includes:

• Ski Jumps
• Skaters
• Jump Rope
• Jumping Jacks
• Plie Squat Jumps
• Regular Squat Jumps

Do you have a favorite way to infuse cardio bursts into your strength training workout? Is it not listed? Tell us what it is and we might make a video of the suggestions to share with other readers!

Do the Perfect Body-Weight Squat... Every Time!

This post is simple, but necessary! You've seen it in your She Sweats workouts or a free workout from our website and now you need to know how to do it PROPERLY. Here's our explanation of how to do the perfect body-weight squat.

Here are a few things to remember:

1. Legs shoulder-width apart.

2. Chest up and forward.

3. Knees directly over toes.

4. Stick that booty backward!!

5. Engage those quadriceps, hamstrings and glutes - think about the muscles you are working while you exercise.

Remember, have fun with it!