Glute Circuit

3-4 sets:

• 20 HIP ABDUCTIONS push with knees; hold and squeeze each rep
• 10 ROMANIAN DEADLIFTS single leg w/dumbbell; each side
• 10-12 GOBLET SQUATS w/heavy dumbbell, band above knees, push knees out, hips push backwards, squeeze at the top

Equipment needed:

• Hip abduction machine
• 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:

• 20 BARBELL HIP THRUSTS w/pause, squeeze glutes at the top
• 8-10 SLIDE LUNGES w/dumbbells; repeat other side
• 8 BAND ABDUCTIONS w/band low around ankles; repeat other side
• 8 BAND ABDUCTIONS w/band high around Knees; repeat other side

Equipment needed:

• Barbell
• 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:

• 10-12 SLIDE LUNGES w/dumbbell in hand on front foot, double pump opposite foot backwards on slider, come up and squeeze at the top; each side
• 20 MARCHING EXERCISE add optional dumbbell on hip
• 10-12 GOBLET SQUATS w/heavy dumbbell and band above knees, push knees out
• 10-12 SHOCK THRUSTS relax glutes first then squeeze

Equipment needed:

• Set of Dumbbells
• Slider
• 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:

• 10-12 SINGLE LEG ELEVATED HIP BRIDGES left side first, w/ankle weights, dumbbell on left hip, drive up and squeeze the left; then 10-12 DONKEY KICKS turn around and kick using left leg, squeeze and pause at the top; then 10 CURTSY LUNGES w/dumbbells, left leg in front; repeat other side

Equipment needed:

• Ankle weights
• Platform
• Pad
• 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:

• 8-10 LATERAL STEP UPS on step or bench w/dumbbells, left side; then 10-12 FOOT ELEVATED GLUTE RAISES w/dumbbell on hip, squeeze glute at the top, left side; then 8-10 ROMANIAN DEADLIFTS w/dumbbell, left side; repeat all on right side

Equipment needed:

• Set of dumbbells
• Step or bench

*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, weight on front heel, squeeze at the top; each side
• 10 BARBELL/DUMBBELL SQUATS w/band just above knees, pushing knees out
• 10 ROTATIONAL DOUBLE DIP w/dumbbell in close to body in goblet grip, squeeze at the top; each side

Equipment needed:

• Set of dumbbells
• Band
• Barbell
• 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].