Glute Circuit

3-4 sets:

  • 12-15 HIP POPS w/plate or dumbbell; each side
  • 6/6 ABDUCTIONS 6 front then 6 back, w/ankle weights; each side
  • 120-25 FROG PUMPS w/plate or dumbbell

Equipment needed:

  • Ankle weights
  • Plate or dumbbell
  • Step
  • 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:

  • 20 FLOOR HIP THRUSTS w/barbell and band above knees, push knees out, pause and squeeze at the top
  • 10-15 LATERAL STEPS w/band above knees, dumbbell on shoulder of walking direction, step then dip; repeat other direction
  • 10-12 ROMANIAN DEADLIFT INTO LUNGE w/dumbbells, single leg; each side

Equipment needed:

  • Band
  • Barbell
  • 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 SIDE LUNGE TO STAGGERED STAND SQUATS w/dumbbells, lean forward; repeat other side
  • 45-60 sec ISOMETRIC HOLD w/band around knees, push knees out as hard as you can, stay low
  • 15 KICKBACKS w/band around knees, pause and squeeze at the top; each side

Equipment needed:

  • 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].

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