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].

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