A 30 minute glute workout hitting the entire glutes using different movement patterns, weight for resistance and supersets for heightened intensity!
The timer will be on for 45 seconds per exercise within the superset so 90 seconds in total then 30 seconds rest inbetween!
The dumbbells I am using for your reference are 1 x 30kg (hip thrusts & sumo squat deadlifts) and 2 x 15kg dumbbells for lunges!
For this workout you will ultimately need a weight such as dumbbells, kettlebells or barbell. You will also need your mat and a glute band!
I am using a chair for hip thrusts, although alternatively you can perform bridges on the mat!
I am also using a yoga block to elevate my front foot during lunges though again, this is not necessary as you can simply perform the lunges with both feet on the floor!
90 seconds
WARM UP WALKS!
45/45/30 rest
30kg
SUMO SQUAT DEADLIFT
BODYWEIGHT 1/2 REPS
30kg
BANDED HIP THRUST ‘SLOW’
HOLD!
30kg
HIP THRUST PULSES!
FULL RANGE!
15kg
ELEVATED LUNGE x2 DUMBBELLS
BODYWEIGHT FWD LEAN HAND TAP!
15kg
X1 DUMBBELL REAR STEP LUNGE
BODYWEIGHT ONLY!
BAND ONLY HIP THRUST
HOLD (THRUST EVERY 15 SECONDS)
X1 LEG HIP THRUST PULSES!
FULL RANGE (same leg)
FINISHER!
LATERAL WALK (60)
SQUATS (60)
ONE SIDE ABDUCTION (15)
SWITCH SIDE!
FASTER WALK!
What a finisher!! Your glutes will love this one! 🔥
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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