Glute Circuit

3-4 sets:

  • 8-10 DEFICIT DEADLIFTS feet on risers 1 to 4 inches [2.5-10 centimeters} off floor; glute squeeze at top
  • 20-30 sec HOLD on ball w/band above knees, push knees out; then 20 SIDE TO SIDE on ball w/band above knees; then 20 FORWARD AND BACK on ball w/band above knees; then 20-30 sec HOLD on ball w/band above knees, push knees out
  • 8 SIDE LUNGES w/dumbbells, lean forward; repeat other side

Equipment needed:

  • Barbell
  • Plates or low riser
  • Band and stability ball
  • Set of dumbbells

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Glute Circuit

3-4 sets:

  • 30 FROG PUMPS w/dumbbell on hips or body weight, feet pushed together, back elevated; fast
  • 8-10 HIP THRUSTS w/barbell, single leg staggered stand, opposite leg helping to balance, back elevated, slow and controlled; each side
  • 15 DUMBBELL SWINGS optional kettlebell, powerful swing w/squeeze at the top
  • 10 ROTATIONAL SQUATS w/dumbbell on shoulder, slow and controlled, drive through and squeeze; each side

Equipment needed:

  • Dumbbell
  • Barbell
  • Low steps

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Glute Circuit

3-4 sets:

  • 12-15 SIDE ABDUCTIONS w/band, lift foot to touch bench; each side
  • 15 REVERSE HYPEREXTENSIONS w/band, on bench with knees pushed out
  • 14 STEP UP WITH LUNGE TO SIDE w/dumbbells, step up with right leg first then down and lunge right; repeat with left side

Equipment needed:

  • Band
  • Bench
  • Set of dumbbells

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Glute Circuit

3-4 sets:

  • 8 BULGARIAN SPLIT-SQUATS w/dumbbells, leaning forward, rear foot elevated, squeeze glute of elevated leg at top; each side
  • 5-5-5 BAND WALKING 5 to the left with band above knees, 5 to the left with band just below knees, and 5 to the left band at ankles then repeat going right
  • 10 GOBLET SQUATS controlled; glute squeeze at the top

Equipment needed:

  • SLow step
  • Set of dumbbells
  • Band

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Glute Circuit

3-4 sets:

  • 12 SQUATS using squat machine, w/band, push knees out, pause at the bottom, squeeze at the top
  • 15 SIDE KICKS w/band; each side
  • 15-20 ABDUCTIONS on abduction machine, keep weight high, w/pause
  • 15 BACK KICKS w/band, keep back straight; each side

Equipment needed:

  • Squat machine (optional dumbbells or barbell)
  • Band
  • Abduction machine

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Glute Circuit

3 sets:

  • 12-18 HIP THRUSTS w/band above knees and back elevated; then 12-18 ABDUCTIONS w/band above knees and back elevated, keep back straight; then 12-18 HIP THRUSTS WITH ABDUCTION w/band above knees and back elevated; then 30 sec HOLD w/band above knees, push out and push up
  • 8-10 ALTERNATING LUNGES w/dumbbells; each side
  • 12 ROMANIAN DEADLIFTS w/dumbbells

Equipment needed:

  • Band
  • Box, bench or step ups
  • Set of dumbbells

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].