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Indoor Workout

Indoor workout!! All you need for this workout is a bench or ottoman, hip circle, and dumbbell. I used the thruster bench from Bret Contreras and not sure when it will be available, but it’s pretty awesome. I keep it inside and use it daily for mobility work and quick glute burnouts. I have two and it allows for tons of exercise variations! In this workout, I also use the S/M grippy hip circle band from Mark Bell at MB Sling Shot. Any thick band or mini bands will work though. You could even double up on the mini bands for…
Wed, May 02, 2018
Katie
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Full Body Strength Workout & Glute Burnout

Here’s a great full body workout with a booty burnout to finish!! This is what a typical training day looks like for me. I like to start my sessions with my main lifts. For this workout it’s back squats with an upper body row. I chose a challenging weight for the back squats. Heavy enough that rep five was difficult, but not so hard that my form breaks down. Prioritizing quality movement is very important to me. For the rows, I used a bent leg and changed the tempo, counting to five seconds on the lowering portion. Circuit two, I…
Wed, May 02, 2018
Katie
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Glute Burnout

Here’s a quick glute burnout that can be done anywhere! All you need is a hip circle band and you’re good to go! You can add this to the end of your lifting session or sneak it in whenever you have a few mins! Enjoy the burn! 2-3 Rounds of: 10 Kneeling Banded Kick Backs 10 Knee Banded Bridges w/ abduction at top 10 Lateral and Back Kicks 10 Knee Banded Squats 10 Knee Banded Squat Pulses http://katiecordoza.com/wp-content/uploads/2018/04/IMG_4444.m4v…
Mon, Apr 16, 2018
Katie
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6 Stretches to do at your Desk

If you follow me on Instagram, then you probably saw me squatting in front of my desk on my new, high tech, Armor Plyo Box chair. As I help compile research for my fiance Glen’s upcoming book; Deskbound, I’m starting to learn that sitting is one of the worst things for your health. Compared to sitting, standing is a better option, but only if you stand with perfect posture. And for those of you…
Fri, Jan 10, 2014
Katie
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Glute Bridge- Answering the Basics

What is a glute bridge? A glute bridge is an exercise that targets the gluteal muscles along with the hamstrings, quadriceps, abdomen, and erector spinae. The goal however, is to have your glutes dominating the movement. When you reach this point you will know that you’re performing them correctly and are ready to add load. Why should I perform glute bridges? Because you want a better booty of course! And if you sit for longer than 3 hours a day, you need this exercise. The truth is; your glutes are lazy. They will turn off after too much…
Thu, Oct 10, 2013
Katie
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12 Exercises with a 12 inch Plyo Box

Here’s 12 exercises that you can do with a 12 inch plyometric box! I have a collection of plyo boxes, but I’ve found the 12 inch box to be the most versatile. See my video below or a few exercise ideas.  If you feel like stepping up your game, perform some of these exercises with kettlebells, dumbbells, or a barbell. Boxes from: ArmorPlyoBoxes.com.  Happy Jumping! -Bug…
Mon, Sep 23, 2013
Katie
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Overhead Plate Reverse Lunges

Today I wanted to share with you one of my favorite full body exercises: Reverse lunges from a step, using a weighted plate overhead. These require serious flexibility, but once mastered, they provide a killer burn and bum. I’m a huge fan of reverse lunges because they always leave me with a sore booty, rather than sore quads. When you add a step to this exercise (in my photo you will see that I used a 6 inch Armor Plyo Box) it will target your glutes more compared to flat ground,…
Tue, Jul 16, 2013
Katie
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Glute Focused Hotel Workout

Here’s a quick workout that you can do anywhere. Make sure you take your time on this workout and focus on your technique. Make that mind muscle connection. You should be thinking about squeezing and using your glutes on every rep. Especially at the top of the bridge and split squat. Also, the push-up utilizes the glutes too! Squeeze them hard to create a long body that rises and descends at the same time. Complete 4 rounds of: 15 push-ups 15 split squats- regular or rear foot elevated 20 sit-ups 25 bridges If you’re not sure what a rear…
Sun, Nov 25, 2012
Katie
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