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 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.
fast feet. Perform for 30 seconds.
Stand with feet at a shoulder-width position, bend at your knees and hinge at your hips into a squat position and maintain a neutral spine. Lift your heels off the ground and quickly shift your weight from toe to toe as quickly as you can.
box jumps. complete 10 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.
Pulsing curtsy lunges. Complete 8-12 reps, left-right.
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.
Single leg deadlift. complete 8-12 reps, left-right.
Stand with all your weight on your right foot, abs engaged and chest lifted holding a dumbbell in each hand with palms facing your body. Hinging at your hips, reach your torso forward as you lift one left leg behind you, balancing on one foot maintaining even weight distribution on your standing foot. The dumbbells should stay below your shoulders. Squeeze your glutes of your extended leg. Moving in one piece, lower your left leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. Repeat and then perform reps on the opposite leg.
Double pulse squats. complete 8-12 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. Slightly lift up again and pulse back down to the lowered position. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position, exhaling as you come up.
circuit 3: complete 3 rounds.
Jumping squat to lunge. complete 6-10 reps.
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 to sumo deadlift. complete 8-12 reps.
Stand with feet wider than shoulder-width apart, toes turned out at about 45 degrees. Hold a dumbbell at one end with both hands in front of your body. Brace your core and stand with feet slightly wider than shoulder width apart with toes turned out at about 45 degrees. Inhale to sit hips back and lower into a squat, keeping core engaged and back neutral. Pause at the bottom, when hips are in line with knees or when form starts to break. Shins should be vertical and knees should be tracking over (but past) toes. Exhale to press into heels and outer edge of foot to stand. Next, perform a sumo deadlift with your feet in the same position, slight bend in your knees, hinging at your hips and leaning with your torso forward. There should be a slight arch in your back as you move forward. Drive weight through your heels and return to a standing position squeezing your glutes. Repeat.
Cable kickbacks. complete 8-12 reps, left-right.
at-home alternative: banded kickbacks.
Adjust the carriage so that it's at the bottom of the cable machine. Place the ankle strap attachment around your ankle, and then attach it to the machine. Alternatively, using a small handle attachment you can position your foot as shown in the video if your gym doesn’t have an ankle strap, though the ankle strap is highly recommended. You should be facing the pulley. Select a weight that will challenge you without sacrificing form. Step one to two feet away from the pulley, and place your hands on the frame to maintain your balance. With a slight bend in your knees and your core engaged, kick your left leg back as high as it can go hinging at your hips and bringing your torso forward. Return it to the starting position with control. This counts as one rep.
circuit 4: complete 3-4 rounds.
Banded squat walks. complete 20 reps.
Place a band around your quads. Squat down hinging at your hips into a squat position with your legs parallel to the ground. Begin walking and maintain this low position (time under tension is key for this movement), driving your weight through your heels with each step. Repeat the set number of reps.
Banded kneeling hip thrusts. Complete 8-12 reps.
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.
Single leg glute bridges. complete 12-15, 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.
bonus round: complete 3 rounds with 15 seconds rest between exercises.
doulbe pulse sumo squats. complete 40 seconds.
Stand with feet wider than shoulder-width apart, toes turned out at about 45 degrees. Hold a dumbbell at one end with both hands in front of your body. 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 with toes turned out at about 45 degrees. Inhale to sit hips back and lower into a squat, keeping core engaged and back neutral. Pulse in this position for the set number of reps. Shins should be vertical and knees should be tracking over (but past) toes. Exhale to press into heels and outer edge of foot to stand.
sumo squat jumps. complete 40 seconds.
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.