day three: glutes
Allow 60-90 seconds rest between circuits. Aim for little to no rest between exercises during the circuit. If you’re a beginner, take breaks as needed.
for an added challenge, complete bonus round at the end of the workout.
circuit 1: Complete 3 rounds.
squat jacks. Complete 15-20 reps.
Begin with your feet together and jump out to a squat position with your hands held at your chest to help maintain a tight core. Jump up and place your feet back together and repeat the movement.
jumping squat to lunge. complete 6-10 reps, left-right.
modification: remove jump.
Begin with feet shoulder width apart and jump into a lunge position, then explode into the air, switching your feet as you jump and landing in a squat position. Repeat this on the opposite leg. This is one rep. Repeat for the set number of reps. To modify, simple step back into a lunge position and then step out into a squat position, omitting the jump.
sumo squat jumps. complete for 15-20 reps.
modification: Sumo squats.
Stand with your feet shoulder width apart and slightly turned out at a 45 degree angle, arms positioned at your chest to help maintain a tight core. Bend your knees and plié, then jump up explosively. Keep your core engaged. Land with control, lowering your body back into the squat position to complete one rep.
circuit 2: Complete 3 rounds.
hip thrusts. Complete 8-12 reps.
at-home alternative: Use dumbbell.
Begin seated on the ground with a bench directly behind you. If you do not have a barbell, place a dumbbell resting on your hips and stabilize it with one hand on either side of the dumbbell. If using a barbell, have a loaded barbell over your legs. It is strongly recommended to use a hip pad to remove discomfort for this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench so that the bottom of your shoulder blades are rested on the bench. Begin the movement by driving through your heels, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Keep your chin tucked to maintain a neutral spine and proper tension. Extend as far as possible, then lower your hips toward the floor and repeat.
pulsing curtsy lunges. CompLEte 8-12 reps.
Start from a standing position with your feet hip-width apart, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Keep both hips and feet facing forward. Make sure your front knee is aligned with your front ankle. Lift up slightly and pulse. Drive your weight through your front heel to engage your glutes. Return to the starting position and repeat on the opposite leg.
romanian deadlifts. complete 8-12 reps.
modification: use dumbbells.
Stand holding a pair of medium-heavy weight dumbbells in each hand, arms at your sides, with your knees slightly bent OR standing holding a barbell directly in front of you. Keeping your arms straight and knees slightly bent, slowly hinge at your hips, not your waist, and lower the weight(s) as far as possible without rounding your back, which should remain straight. Your head should maintain a neutral position and stay in line with your spine throughout the entire movement. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weight(s) close to, almost touching, your legs. Your range of motion should stop slightly past your knees. Drive your weight through your heels to engage your glutes. Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine! Thrust your hips at the top of the movement, but avoid leaning your torso backward.
circuit 3: complete 3 rounds.
cable pull throughs. complete 8-12 reps.
at-home modification: Romanian deadlifts with dumbbells.
Adjust the carriage so that it's at the bottom of the cable machine. Attach a triceps rope handle to the pulley on the carriage of a cable station. You should be facing away from the cable machine and hold the rope handle with both hands between your legs. Keep a slight bend at your knees, hinge at your hips, and lean your torso forward maintaining a neutral spine. Stop your torso just above hip level, driving your weight through your heels, and then lift yourself back up squeezing your glutes at the top.
goblet squats. complete 8-12 reps.
Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell or kettlebell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows pass your knees. With your weight focused in your heels, push yourself up to the starting position.
split squat. complete 8-12 reps, left-right.
Stand with feet shoulder width apart with your core tight. Hold a dumbbell in each hand, letting them hang directly below your shoulders with your palms facing your body. Step back into a deep lunge position. Bend at your knee and position your left knee directly underneath your hip. Your right foot should be positioned directly underneath your knee, driving your weight through your front heel to engage your glutes. Stand straight up in a split squat position and then lower back to the lowered position.
circuit 4: complete 3 rounds.
single leg glute bridges. complete 8-12 reps, left-right.
Lie on your back with your knees bent and your feet flat on the ground. Lift one leg off the ground, keeping your knees together with one leg fully extended and one leg bent and planted on the ground. Place a dumbbell on your hips, holding it on either side of the weight with your hands. Press down into the ground with your heels, tuck your pelvis and let that guide your hips into the air as high as you can to form a flat bridge. Squeeze your glutes (very important) at the top of the motion and then return to starting position. Repeat.
glute bridges. Complete 8-12 reps.
Lie on your back with your knees bent and your feet flat on the ground. You can add a band around your quads for an added challenge. Place a dumbbell on your hips, holding it on either side of the weight with your hands. Press down into the ground with your heels, tuck your pelvis and let that guide your hips into the air as high as you can to form a flat bridge. Squeeze your glutes (very important) at the top of the motion and then return to starting position. Repeat. To modify, remove the weight.
Banded kickbacks. complete 12-15, left-right.
On all fours with a band around your quads, brace your core and keep both hips facing parallel to the ground throughout the movement. Lift one leg and with a flexed foot, kick your leg back behind you so that it’s fully extended, bring your knee back in toward the ground and then repeat.
bonus round: complete 4 rounds.
banded butterfly glute bridges
banded butterfly glute bridges. complete 15-20.
Lie on your back with your knees bent and your feet flat on the ground. Place a band around your quads. Press your feet together on your toes, tuck your pelvis and let that guide your hips into the air as high as you can to form a flat bridge. Squeeze your glutes (very important) at the top of the motion and press your knees outward against the band, making a butterfly movement. Repeat.
banded squat to side kick. complete 15-20, left-right.
Stand with your feet shoulder-width distance apart, feet parallel. Place the band around your quads or your ankles. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply into a squat, keeping weight back in your heels. Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute. As you step the foot back into shoulder-width distance position, squat down again. Perform the set number of reps and then switch to the other side.