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.
NOTE: For Every Minute on the Minute Rounds (EMOM), you will need a timer. EMOM is when you complete the set number of reps for each exercise within one minute. If you finish before the minute is up, you get to rest until the next minute starts. To add an extra challenge, plank during your rest period.
circuit 1: Complete 3-4 rounds.
Squat jumps. Complete 8-12 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.
Weighted step-ups. complete 8-12 reps, left-right.
Find a stable step, bench or box that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger. Hold dumbbells in both hands hanging them directly beneath your shoulders (or omit if you need to modify). Step up with the right foot, bringing both feet completely onto the bench. To return to the starting position, and repeat the set number of reps for one leg before switching to the other.
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: complete 4-6 rounds, emom.
hip thrusts. Complete 8-12 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. 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.
Sumo squat jumps. complete 8-12 reps.
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.
circuit 3: complete 3 rounds.
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.
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.
jumping lunges. complete 6-10 reps, left-right.
Stand with feet shoulder width apart with your core tight. Keep your hands at your chest clasped together to help maintain a tight core to maintain your balance throughout the movement. Jump your left foot behind you, bending your knee and placing it directly below your left hip while simultaneously bringing your right foot in front of you with your foot positioned directly below your knee, driving your weight through your front heel to engage your glutes. Explosively jump up into the air, switching your feet in the air and landing in the same position with the opposite foot forward. Repeat. To modify, simple step back and lunge and remove the jump.
circuit 4: complete 3 rounds.
Banded kickbacks. complete 12-15 reps, left-right.
On all fours with a band around your quads, brace your core and keep both hips facing parallel to the ground throughout the movement. Lift one leg and with a flexed foot, kick your leg back behind you so that it’s fully extended, bring your knee back in toward the ground and then repeat.
Banded fire hydrants. Complete 12-15 reps, left-right.
Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. Place a band around your quads. Keep your right knee at a 90-degree angle as you slowly raise your leg to the right, until it is parallel to the ground. Avoid lifting your right hip, as you should keep both hips squared toward the floor. With control, lower your leg back to the ground.
windshield wipers. complete 12-15, 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.