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.
circuit 1: Complete 3-4 rounds.
skinny wide squat jumps. Complete 12-15 reps.
Begin with your feet shoulder width apart, and hop out to a squat position. Jump back in with feet positioned shoulder width apart, maintaining a squat position to keep time under tension throughout the movement. Continue to hop in and out for the set number of reps.
kettlebell swings. complete 12-15 reps.
At-home alternative: use dumbbell.
Stand with feet shoulder-width apart and knees slightly bent holding a kettlebell with both hands in a palms-down grip. Pull the kettlebell back between the legs. Quickly push the hips forward and pull the knees back to generate the forward momentum to swing the kettlebell forward and up in front of the body. The strength to move the weight should come from the legs and hips, NOT the shoulders. The explosive extension of the hips should propel the kettlebell up to chest or shoulder height. As the kettlebell reaches the top of the move, brace the abdominal muscles and contract the arm and shoulder muscles to create a brief pause before pulling the kettlebell back down between the legs for the next repetition.
high knees. perform for 30 seconds.
modification: omit jump and march.
Stand with feet shoulder width apart and hop shifting your weight to one leg, bringing the other knee up toward your chest, stopping at the height of your hip. Switch legs quickly and repeat for the set amount of time.
circuit 2: Complete 3 rounds.
hip thrusts. Complete 8-12 reps.
at-home alternative/modification: 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.
split stance hip thrusts. complete 6-12 reps, left-right.
at-home alternative/modification: 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. Place your feet in a split stance position. 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 the foot closest to your body. 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.
romanian deadlifts. complete 8-12 reps.
at-home alternative/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.
adductor machine. complete 8-12 reps.
at-home alternative: banded butterfly wall sit, 15-20 reps.
Seated on the adductor machine, make sure your back is fully pressed up against the seat behind you. Choose a weight that will challenge you without sacrificing form. Position the legs of the machine out just past your hips. Press your legs inward just past shoulder width, maintaining a tight core and return to the starting position. Repeat the set number of reps.
Banded butterfly wall sit: Stand with your back pressing against a wall. Place a band around your quads. Slide downward into a squat position by moving your feet forward until your knees make a 90-degree angle and your hamstrings are parallel to the floor. Holding this position, move your knees outward in a butterfly like movement, keeping your feet together. The insides of your feet will lift off of the ground. You should feel this in your outer glutes.
abductor machine. complete 8-12 reps.
at-home alternative: Clamshells, 15-20 REps, Left, right.
Seated on the abductor machine, make sure your back is fully pressed up against the seat behind you. Choose a weight that will challenge you without sacrificing form. Press your legs outward past your hips, squeezing your glutes and maintaining a tight core and return to the starting position. Repeat the set number of reps.
Clamshells: Lie down on a gym mat on your right side, with your right arm bent to prop your head up. Place a band around your quad with your knees bent and the left knee positioned directly over the right knee with your calfs positioned directly behind your knees. Your body should be in a straight line. Lift your left knee to press against the band, making a clamshell movement. Return to starting position and repeat on the other side.
squat jumps. complete 8-12 reps.
modification: squats.
Stand with your feet shoulder-width apart. For an added challenge, add a band around your quads. Start by doing a regular squat, driving your weight through your heels and then engage your core and jump up explosively. When you land, lower your body back into the squat position with your legs parallel to the floor and repeat.
circuit 4: complete 3 rounds.
banded butterfly glute bridges
banded butterfly glute bridges. complete 20 reps.
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.
single leg glute bridges. Complete 12-15 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.
Banded donkey kicks. complete 15-20, left-right.
Begin on all fours and lift your right leg off the floor until your knee is in line with your hip. Flex your foot and squeeze your glute to raise your heel an inch toward the ceiling. Continue these small, concentrated pulses, keeping both hips parallel to the ground. Squeeze your glutes. Maintain this leg position, and without moving your foot, raise and lower your knees in a small range of motion, about an inch. Repeat on the opposite side.