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Description

Intense glute builder. Bodyweight only. Ankle weights optional.


Exercises

Set 1: 1 round
Squats with Raised Arms
Squats with Raised Arms
1 minute
Lunges with Rotation
Lunges with Rotation
1 minute
Curtsy Lunge
Curtsy Lunge
1 minute
Lateral Leg Lifts on a Bench
Lateral Leg Lifts on a Bench
1 minute
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 minute
Transition
Transition
15 seconds

Set 2: 1 round
Full Plank with Leg Lifts
Full Plank with Leg Lifts
1 minute
Left Side Plank Dips
Left Side Plank Dips
45 seconds
Right Side Plank Dips
Right Side Plank Dips
45 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minute
Left Lying Clams
Left Lying Clams
1 minute
Right Lying Clams
Right Lying Clams
1 minute
Left Low Glute Kicks
Left Low Glute Kicks
1 minute
Right Low Glute Kicks
Right Low Glute Kicks
1 minute
Rest
Rest
15 seconds
Wall Sit
Wall Sit
1 minute
Rest
Rest
15 seconds

Set 3: 1 round
Squat Pulses
Squat Pulses
1 minute
Lunges with Rotation
Lunges with Rotation
1 minute
Curtsy Lunge
Curtsy Lunge
1 minute
Lateral Leg Lifts on a Bench
Lateral Leg Lifts on a Bench
1 minute
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 minute
Transition
Transition
15 seconds

Set 4: 1 round
Full Plank with Leg Lifts
Full Plank with Leg Lifts
1 minute
Left Side Plank Dips
Left Side Plank Dips
45 seconds
Right Side Plank Dips
Right Side Plank Dips
45 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minute
Left Lying Clams
Left Lying Clams
1 minute
Right Lying Clams
Right Lying Clams
1 minute
High Glute Kickbacks
High Glute Kickbacks
2 minutes
Rest
Rest
15 seconds
Wall Sit
Wall Sit
1 minute
Rest
Rest
15 seconds


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