day three: glutes
cardio warmup:
tabata warm-up: perform 20 seconds of each exercise followed by 10 seconds of rest.
repeat 2-3 times.
kettlebell swings
high knees
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: superset. Complete 4 rounds.
hip thrusts. Complete 8-10 reps.
At-home alternative: Use dumbbell and add a band for an added 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.
single leg deadlifts. complete 12-15 reps, l-r.
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.
circuit 2: Complete 3 rounds.
bulgarian split Squats. Complete 12-15 reps, l-r.
Begin by placing the toes of your right foot on a bench, box, stair or chair, with your left leg straight and foot positioned below your hip. Hold dumbbells in both hands with palms facing your body and hands hanging directly below your shoulders. Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle. Bend your left knee, squeeze your right glute, and lower your pelvis toward the ground. Press your left heel into the ground to straighten your left knee. Keep your core tight and repeat. Perform the set number of reps and then switch legs.
goblet Squats. Complete 10-12 reps.
Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell or kettlebell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows pass your knees. With your weight focused in your heels, push yourself up to the starting position.
kneeling hip thrusts. complete 15-20 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: complete 3 rounds.
sumo deadlifts. complete 12-15 reps.
at-home alternative: use one heavy dumbbell/kettlebell or two lighter dumbbells.
Stand holding a barbell directly in front of you or a single dumbbell or kettlebell. Keep arms straight and knees slightly bent. Toes turned out to roughly 45 degrees. Hinge at your hips and lower the weight as far as possible without rounding your back, which should remain straight. Head/neck 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 close to, almost touching, your legs. 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.
Banded butterfly wall sit. complete 15-20 reps.
Stand with your back pressing against a wall. Place a band around your quads. Slide downward into a squat position by moving your feet forward until your knees make a 90-degree angle and your hamstrings are parallel to the floor. Holding this position, move your knees outward in a butterfly like movement, keeping your feet together. The insides of your feet will lift off of the ground. You should feel this in your outer glutes.
double pulse Sumo squat. complete 12-15 reps.
at-home alternative: use a dumbbell.
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.
circuit 4: timed circuit 20/10s. complete 3 rounds.
Complete 20 seconds of the exercise and 10 seconds rest.
squat jacks. add band for added challenge.
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.
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.
hamstring curls.
at-home modification. place two towels underneath heels on hardwood floor and slide feet toward your body.
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.
At-home alternative: 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.
challenger: timed circuit 30/10s. complete 3 rounds.
Complete 30 seconds of the exercise and 10 seconds rest.
banded side steps.
Place a band around your quads. Squat down hinging at your hips into a squat position with your legs parallel to the ground. Step to the side for the set number of reps, and then repeat in the opposite direction.
kneeling hip thrusts.
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.
squat jumps.
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. Add a band for an added challenge. When you land, lower your body back into the squat position with your legs parallel to the floor and repeat.