Glute Circuit

3-4 sets:

  • 12-14 KETTLEBELL OR DUMBBELL SWINGS squeeze at the top without arching
  • 7/7 LATERAL LUNGES ALTERNATING w/bar on shoulders, chest is up
  • 12-14 KETTLEBELL OR DUMBBELL GOBLET SQUATS w/band around knees, push knees out
  • 20 LATERAL JUMPS w/band around knees; 20 reps total

Equipment needed:

  • Kettlebell or dumbbell
  • Bar
  • 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:

  • 20/15/10/8 HIP THRUSTS w/barbell, add weight each set of reps, band just above knees, chin tucked in, turn knees out at the top
  • 10 TRAP BAR/DUMBBELL SQUATS band just above knees, drive knees out and squeeze at the top
  • 10 ROTATIONAL DOUBLE DIP SQUATS w/heavy dumbbell, goblet grip, drive hip through to squeeze glute at the top and pause; each side
  • 10 ISOMETRIC HOLDS hold for 30 sec

Equipment needed:

  • Band
  • Barbell
  • Steps
  • Trap bar or set of dumbbells
  • Heavy dumbbell

*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 LEG CURLS w/band around knees, push slightly outward and lower slowly
  • 12 STANDING CLAMSHELLS each side
  • 12 ROMANIAN DEADLIFTS w/dumbbells; fall into REVERSE LUNGE each side

Equipment needed:

  • Leg curl machine
  • Band
  • 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:

  • 12-14 CABLE PULL THROUGHS w/cable machine, knees slightly bent, bend from the waist, squeeze at the top, don't arch
  • 12-14 ANGLED SIDE KICKS w/cable machine in lowest position, lead with the heel, toe turned out slightly, pause at the top
  • 14-16 GOBLET SQUATS WITH ROTATION 14-16 GOBLET SQUATS WITH ROTATION
    w/dumbbell in chalice grip, squeeze on rotation
  • :20sec ISOMETRIC GLUTE HOLD

Equipment needed:

  • Cable Machine w/ankle straps
  • Dumbbell

*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:

  • 20 INTERNAL AND EXTERNAL CLAMSHELLS w/band above knees, heel goes up then knee opens; repeat other side
  • 8 BULGARIAN SPLIT-SQUATS w/dumbbells, one foot on step or bench, lean forward, squeeze opposite side at the top w/pause; repeat other side
  • 10 NEGATIVE DEADLIFTS w/barbell or dumbbells, lift and squeeze at the top; fight down for 4-5 sec

Equipment needed:

  • Band
  • Set of dumbbells
  • Barbell

*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:

  • 10-12 SQATS WITH BAND w/barbell, band above knees, push knees out and hold; squeeze at the top
  • 15 BAND ABDUCTION in squat stand, hold bar; push knees in and out
  • 10 SINGLE LEG ROMANIAN DEADLIFT TO DROP LUNGE w/dumbbells; repeat other side

Equipment needed:

  • Barbell
  • Band
  • 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].