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.
squat jumps. Complete 12-15 reps.
modification: squats.
Stand with your feet shoulder-width apart. 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.
kettlebell swings. complete 12-15 reps.
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.
Box jumps. complete 10-12 reps.
At-home alternative/modification: tuck jumps.
Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box or elevated surface. Bend your knees and swing your arms back. Jump onto the top of the box with both feet at the same time, swinging the arms forward to give you a little momentum. Once you land, stand up until your legs are straight and drive your hips forward. Step one foot at a time back to the floor or jump down softly with both feet.
circuit 2: Complete 3 rounds.
cable pull throughs. Complete 8-12 reps.
At-home alternative: sumo deadlifts.
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.
cable squats. complete 8-12 reps, left-right.
at-home alternative: goblet squats.
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 the pulley. Stand a few feet away from the cable machine, until your arms are fully extended in front of you holding the pulley. Squat down, keeping your arms fully extended in front of you, driving your weight through your heels until your legs are parallel to the floor. Drive yourself back up through your heels and squeeze your glutes at the top.
romanian deadlifts. complete 8-12 reps.
at-home alternative: 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.
banded kneeling hip thrusts. complete 8-12 reps.
modification: remove band. Use lighter weights.
Kneel on a gym mat holding a dumbbell with both hands in a high kneeling position. You can add a band around your quads for an added challenge. Position your feet in a triangular shape behind you. Sit back toward your feet and then thrust your hips forward, bracing your core and coming back to a starting position. Keep your glutes squeezed throughout the movement. Repeat.
180 degree squat jumps. complete 8-12 reps.
modification: squat jumps or squats.
Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Jump up, spinning to the left 180 degrees (halfway around), keeping your hands at your chest to maintain a tight core. Land softly in a deep squat facing the opposite direction. Repeat, but reverse directions so you jump spinning to the right and go back the way you came to avoid getting dizzy. This completes one rep.
banded squat to side kick. complete 8-12 reps, 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.
circuit 4: complete 3 rounds.
clamshells. complete 12-15 reps, left-right.
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.
banded butterfly wall sit. Complete 12-15 reps.
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.
banded donkey kicks. complete 12-15, 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.
bonus round: Complete 3-4 rounds.
squat jumps. complete 12-15 reps.
Stand with your feet shoulder-width apart. Add a band around your quads for an added challenge. 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.
banded side steps. complete 20 reps, left-right.
Place a band around your quads. Squat down hinging at your hips into a squat position with your legs parallel to the ground. Step to the side for the set number of reps, and then repeat in the opposite direction.
pulsing squats (add band around thighs). complete 20-30 reps.
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Holding a dumbbell in each hand, position them at your shoulders resting the dumbbells on your shoulders. If using a barbell, place your shoulders underneath the bar, and in a split stance lift the bar off the squat rack and move away from the rack. Brace your core and stand with feet slightly wider than shoulder width apart. Hinge back at your hips, driving your weight through your heels and maintaining a neutral spine. Keep your head in line with your spine. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Pulse up and down in this position for the set number of reps. Keep your body tight, and push through your heels to bring yourself back to the starting position, exhaling as you come up.