day three: glutes
cardio warmup:
5 minutes of HIIT or 10 minutes of cardio of your choice. Here’s what I’m doing:
Alternating 45/15s x 2: 45 seconds on, 15 seconds off
sprints
high knees
squat jumps or pulsing squats
Allow 60-90 seconds rest between circuits. use this time to transition/set weights for your next circuit. Aim for little to no rest between exercises during the circuit. If you’re a beginner, take breaks as needed. done is better than perfect!
circuit 1: emom circuit Complete 4 rounds.
EMOM means every minute on the minute you are performing the exercises listed for the set number of reps in under one minute. The time remaining in the minute is your recovery period. Repeat when the next minute starts.
Kettlebell swings. Complete 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.
180 degree Squat jumps. Complete 10 reps.
modification: pulsing 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.
optional challenger: Pulsing squats until next minute starts.
circuit 2: Complete 3 rounds.
reverse lunge. Complete 12-15 reps.
At-home alternative: bodyweight only
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. Step back to your starting position and repeat all reps on the same side and then perform on the opposite leg.
sumo squats. Complete 12-15 reps.
modification: use dumbbell or kettlebell.
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. 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.
kneeling hip thrusters. complete 20 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.
circuit 3: superset. complete 4 rounds.
hip thrusts. complete 10-12 reps.
modification: use dumbbell and add band for challenge.
Begin seated on the ground with a bench (or couch) 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 hip thrusts. complete 6-10 reps, l-r.
modification: use dumbbell and add band for challenge.
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 4: timed circuit (20/10s). complete 4 rounds.
banded squat to side kick.
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.
squat jumps.
modification: pulsing 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.
challenger: timed circuit 30/10s. complete 2 rounds.
Complete 30 seconds of the exercise and 10 seconds rest.
clamshells.
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.
donkey kicks.
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.
glute bridges.
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.