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.
Pyramid stack: For rounds with pyramid stacks, you will increase your weights each round and lower your reps. For example, if an exercise lists three rep ranges like 12, 10, 8 you would complete 12 reps during the first round, then increase your weights in the second round and lower to 10 reps, then increase your weights in the third round and lower to 8 reps. if you are doing this at home and don’t have that many sets of weights, that’s okay! simply perform between 8-12 reps of each exercise instead like you would in a normal round. choose a weight that consistently challenges you so that the last two reps are tough!
circuit 1: Complete 3 rounds.
wall balls. Complete 12-15 reps.
at-home alternative: dumbbell squat to press.
Stand in front of a wall holding your med ball with both hands in front of your chest. Squat down low with your hips below your knees. As you straighten your legs, throw the ball up to a specific spot on the wall or a target, about eight to 10 feet from the floor. You want to use the power of your lower body to propel the ball up, coming onto the balls of your feet. Keep your arms extended, ready to catch the ball after it bounces off the wall and sink back into a squat position as you catch the ball, driving your weight through your heels. This counts as one rep.
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.
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.
circuit 2: pyramid stack
Hip thrusts. Complete 12, 10, 8 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.
split stance barbell hip thrust.
split stance hip thrusts. complete 12, 10, 8 reps, left-right.
at-home alternative: use dumbbells.
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.
Split stance deadlifts. Complete 12, 10, 8 reps.
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.
circuit 3: Pyramid stack.
Hamstring curls. complete 12, 10, 8 reps.
alternative: use towels in place of yoga ball. Description below.
Lie down on a gym mat with a yoga ball positioned in front of you. Place your heels on the center of the top of the yoga ball, digging your heels into the ball. Lift your hips by tucking your pelvis until your torso is in a flat, elevated position with your legs fully extended. Bend at your knees, rolling the yoga ball back toward your body until your feet are directly below your knees. Return to starting position and repeat.
Hamstring curls with towels: Lie down on a gym mat with your knees bent and your feet positioned below your knees, with one hand towel below each foot. Lift your hips by tucking your pelvis until your torso is in a flat, elevated position. Slowly slide your feet out away from your body, and then slowly slide them back toward your body until your feet are positioned directly below your knees. Repeat.
Romanian deadlifts. complete 12, 10, 8 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.
pulsing Curtsy lunges. complete 12, 10, 8 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 to straighten your legs and return to the lowered position. Drive your weight through your front heel to engage your glutes. Return to the starting position, and repeat on the opposite leg.
circuit 4: complete 3-4 rounds.
Pulsing sumo squats. 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. 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. Pause at the bottom, when hips are in line with knees or when form starts to break and pulse. 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 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. 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.
Kettlebell swings. complete 8-12 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.
bonus round: complete 3-4 times with 15 seconds rest between exercises.
squat jumps. complete 30 seconds.
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.
kneeling hip thrusters. complete 30 seconds.
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.