Time_32x32 23:45    Intensity_moderate_32x32 Moderate    Target_32x32 Lower Body   
Take what your momma gave you and SHAPE, LIFT and FIRM it up with this glute-targeted bodyweight workout. Feel free to dedicate this workout to your mom (and then challenge her to do the same). No doubt it will make for some interesting dinner conversation!

Exercises

2 rounds of:
Mummy Kicks
Mummy Kicks

30 seconds
Squats with Raised Arms
Squats with Raised Arms

30 seconds
Gate Swings
Gate Swings

30 seconds
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch

30 seconds
Transition
Transition

15 seconds

2 rounds of:
Glute Kickbacks
Glute Kickbacks

40 seconds
Glute Circles
Glute Circles

40 seconds
Glute Combo Kickback
Glute Combo Kickback

40 seconds
Donkey Whips
Donkey Whips

40 seconds
Transition
Transition

15 seconds

2 rounds of:
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges

30 seconds
Lunges with Rotation
Lunges with Rotation

30 seconds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges

30 seconds
Glute Twist Lunges
Glute Twist Lunges

30 seconds
Transition
Transition

15 seconds

2 rounds of:
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts

25 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges

25 seconds
Upward Plank
Upward Plank

25 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges

25 seconds
Transition
Transition

15 seconds

2 rounds of:
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings

30 seconds
Dynamic Lunges
Dynamic Lunges

30 seconds
Single Leg Touch Downs with Hop
Single Leg Touch Downs with Hop

30 seconds
Plyo Lunges
Plyo Lunges

30 seconds
Transition
Transition

15 seconds

1 round of:
Inverted Flyers
Inverted Flyers

35 seconds

Appears In


Workout Discussion

30 Mar
Perfect

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