MOVE THAT ASS!

MOVE THAT ASS!

Health and Active Gansbaai Gym

1. SQUATS
Firstly Body Weight Squats are great for a warm-up! If you want to get serious "buns", and great legs you need to pick up some weights!! Your legs and bum will not get big, or bulky, or chunky ladies, they will just become defined, sexy and lift that ass!

2. LUNGES
That's right, the one where you step one foot out, leading with the heal. Due to balance issues you may need to stick with light, or no weights until you are better acquainted with this exercise. Your body weight should remain central. DO NOT LEAN INTO THE FRONT LEG OR PLACE YOUR HANDS ON YOUR THIGH!

3. GLUTE BRIDGES
This exercise is performed by lying on your back and bending your legs, feet underneath knees, hands by your sides. Raise your pelvis off of the floor and squeeze all the way up to the sky! This exercise should be done with passion; you need to really thrust to wake your bum up! For an added challenge try one foot planted, and keep the other leg straight, and inline with the knee.

4. LATERAL LUNGES
This time we step out to the side, keeping the stationary leg still, with the foot planted, as you bend the working leg. Body weight and hips stay central; weight distribution goes behind you, as you pivot from the hips. For an added challenge add a kettle bell.

Don’t have a clue what I am talking about? Great! Pop in and ask one of our trainers to give you a hand, we are here to help.

THE WORKOUT:

SQUATS: 20 reps
LUNGES: 10 (each side) Alternating 
GLUTE BRIDGES: 20 (or 10 each side)
LATERAL LUNGES: 10 (each side) Alternating
For those who have good knees add 10-15 TRX squat jumps. 
3-5 sets with no rest in-between

BOOM! FEEL THE BURN!

MOVE THAT ASS!

Maria Fenn

Gansbaai Health and Active is a fitness training centre offering fitness enthusiasts of all ages and fitness levels, a spacious health haven that they can call their very own. This modern gym is steered by a team of top-notch and highly experienced coaches and nutrition experts, offering members and...

View Profile

What is Xplorio?

Xplorio is your local connection allowing you to find anything and everything about a town.

Watch the Gansbaai Video
Read More

Recent Posts

Free Wi-Fi for all members!

Free Wi-Fi for all members!

We're ecstatic to announce that starting from September 1st, complimentary Wi-Fi will be accessible to all gym members.

Health and Active Spring 2023 Newsletter

Health and Active Spring 2023 Newsletter

Welcome to the Spring edition of our newsletter, keeping you updated with everything happening at Health and Active Gansbaai this spring.

4 Week Spring Transformation Challenge

4 Week Spring Transformation Challenge

With spring nearly here and summer around the corner, why not kickstart your summer body with a 4-week transformation challenge?

Club 300 Challenge at Health and Active Gansbaai Gym

Club 300 Challenge at Health and Active Gans...

The Health and Active Gansbaai Gym team challenge you to join the Club 300 Challenge!

Winter Wonderland Black Friday Gym Special

Winter Wonderland Black Friday Gym Special

One of the best projects you will ever work on is yourself, allow us to help you and take advantage of the July Winter wonderland Promotion!

Yoga Classes Every Monday and Wednesday

Yoga Classes Every Monday and Wednesday

It's not about being good at something, it's about being good to yourself.