Hello everyone!
This glute workout is targeting the glutes whilst also working the legs and core throughout.
This workout is more about connecting your movements to the muscle contraction of the glutes rather than focusing on lots of reps per 30 seconds. Think about pushing knees out with the band throughout, pushing butt back with squats and really squeezing glutes in hip thrusts!
For this complete workout you will need:
One Dumbbell (I’m using 20kg for reference)
Glute band/small looped band
Towel
Chair/bench for hip thrusts
Mat
We begin with activating the glutes with the band, followed by dumbbell sumo squats and sumo squat deadlifts. After this we move to our hip thrusts and finish with a 2 minute band burn out!
The timer is continuously running for 30 seconds. Here is the breakdown:
Warm up bands for 4 minutes
Db sumo squats 30 seconds x 4 sets & 30 seconds break after each set
Db sumo squat deadlift 30 seconds x 4 sets with 30 seconds break after each set
Db hip thrusts 30 seconds full range, immediately followed by 30 seconds pulses then rest for 30. Repeating for 4 sets in total
2 minute band burn out!
I hope you all give this a go… it is a tough one and I was counting down in my head last 2 minutes!!!
Cx
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Disclaimer:
If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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And on more time. Perfect when you are running short of time but still want to keep consistant and activet your glutes. Perfect. Love it.
Week 5 wrk 2
2:57
Week 4 wrk 2
Week 4 wrk 1
Week 3 wrk 1
Week 2 wrk 2
Week 2 wrk 1
Spanking that booty will be fun…
Week 1 workout 2
I’m going to comment every time I do this work out- 2X per week
Work out 1 week 1
This workout lift my booty
thank you Caroline,,
Doing it again and again. How 20 min glutes can feel like one hour session. This is a killer glutes….. REALLY feels my booty is working hard. Thank you Caroline
Great glute workout…I’ll be coming back to this one again!
sooooo good <3
Thank you Caroline!
Majority is leg workout.
Love these
After losing weight with a VSG my glutes are as flat as a pancake. I'm just hoping that this will help me grow them back. I also need strong glutes for my weak knees so its not just for aesthetics but health purposes with me. As others have said that it is effective, I'll persevere with this workout.
So sweet and. Ari love is not annoying to watch or listen to. So generous. Did this my first workout tonight and couldn’t find my new bands. But I am over the hurdle and she made it easy. I’m keeping with it! I’m sharing and liking too.
Thank you great workout!