GAINS For GLUTES 🍑 Let's Train Together!

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This is a great workout for our legs, and most importantly our GLUTES! For this workout you'll need two dumbbells or weights of some kind. A kettlebell will work as well. If you have a yoga mat and an exercise band, they will be beneficial for the last exercise, but they're not necessary.

We're going to start off with a warm-up to get our blood flowing and our muscles ready to train. The warm up will consist of Running On The Spot, Pulse Lunges and Good Mornings. We'll do each one for 30 seconds with a 10 second rest between sets. There are 8 sets of warm up's to ensure we're ready to go.

Then I'll demonstrate what each exercise is. This is a great opportunity to warm up each muscle group that we'll be training, so be sure to join in on the demo even if you're familiar with the exercise.

After that, we'll do 3 rounds each 4 exercises in each. Each exercise will be completed for 12 repetitions, and we'll take a short break between between sets.

Between each round we'll have a 45 second break, so be sure to get a sip of water. If you're looking to challenge yourself a little more feel free to rewind the video and complete as many sets as you'd like!

The 4 main exercises are:

► Lateral Pulse Lunge

Start off in a split stance, with one foot in front of the other. Your feet should be about shoulder width apart, but ensure that your stance if comfortable. Hold your dumbbells down to your sides in each hand.

Each repetition will involve pulsing up and down, by bending your front knee. One rep is one movement from top to bottom. We'll complete 12 of these, then switch legs for another 12 reps.

► Romanian Deadlift

Start with your feet at about shoulder width apart. Hold your dumbbells in front of your body, as we'll be bending at the hip to complete a deadlift. With the RDL, we'll be keeping our legs engaged but not moving too much at the knee. The focus is to bend at our waist, while keeping the knee only slightly bent.

Remember to keep a neutral and engaged spine, we don't want to be having our shoulders roll forward, or worse having our lower back arch outwards.

► DB Sumo Squat

This is a wide stance squat, which is a burner for the legs. Start with your feet outside shoulder width apart, feet pointed slightly outwards. This will ensure you can squat and not cause improper tension through your knee.

Hold your dumbbells, or one of them, between your legs. We'll be dropping them down between our legs, and back up to complete each repetition. Remember to keep your spine straight and neutral, no bending throughout the back - this is all in our legs and hips.

► Glute Bridge With Abduction

This exercise will benefit from using the yoga mat. If you have a soft surface, that will work as well. I'm using an exercise across my legs for added difficulty, but if you don't have one it's still tough.

Lay on your back, with your feet planted on the floor. Your knees should be elevated and bent. Place your weight on your upper legs, and hold on to it. You'll be stabilizing your upper body with your shoulders and upper back. Each repetition will consist of trusting the weight upwards through our hips while under control. At the top of the movement, complete a hip abduction by rotating our knees outwards, then back to center. Lower the weight back down for completion of one rep. We'll be doing 12.

Feel free to take a longer break between rounds, or modify the movements as needed.. 😃
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0:00​​​​​​​​ Warm Up
6:06 Demo
10:09 Rounds 1- 3
24:53 Complete!
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