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 3-4 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.
Reverse pulsing lunges. 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 with your left foot and 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. Slightly lift yourself up, and then pulse back down to the lowered position. Continue to drive weight through your front heel to engage your glutes. Repeat all reps on the same side and then repeat.
high knees. perform for 30 seconds.
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: pyramid stack.
Glute bridges. Complete 12, 10, 8 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.
Barbell squats. complete 12, 10, 8 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. Keep your body tight, and push through your heels to bring yourself back to the starting position, exhaling as you come up.
Squat jumps. complete 12, 10, 8 reps.
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.
circuit 3: pyramid stack.
romanian deadlifts. complete 12, 10, 8 reps.
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.
Split squats. complete 12, 10, 8 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 3-4 rounds.
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.
Windshield wipers. Complete 12-15 reps, left-right.
On all fours, with a band around your quads, brace your core and tuck your pelvis to protect your spine. Extend your right leg and move your right leg overtop of your left leg, tapping your toe on the ground and then moving your leg back past your right hip, like a windshield wiper. Only your right leg should move. Return to starting position and repeat on the left side.
clamshells. complete 12-15, 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.