Get dem glutes growin.
Time: 60 minutes
Type of Workout: Strength conditioning mixed with HIIT
Sh*t You Need: Dumbbells or weighted bars, bench or step, mini loop resistance band
Intensity: High
Body Target: Hamstrings, glutes, quads
The Workout:
First, warm up. 40 body weight squats 30 lunges (15/leg) 20 squat pulses 20 curtsey lunges (15/leg) 10 squat jumps Static stretch. Then, complete the following... Circuit 1 Weighted side step ups x 10/leg Body weight speed step ups x 10/leg Curtsey step ups x 10/leg Rest 2 min, Repeat 3x Circuit 2 Staggered-stance deadlifts x 10/leg Lying hamstring dumbbell curl x 20 Glute bridge with resistance x 20 Rest 2 min, Repeat 3x Circuit 3 Elevated sumo squats x 10 Seated squat jumps x 20 Banded squat steps x 30 Rest 2 min, Repeat 3x Burnout Diagonal kick backs x 20/leg Half moon kick backs x 20/leg Donkey kick backs x 20/leg Rest 1 min, Repeat 3x
To get the full Glutes by Gert program, follow on Instagram! It will be available for purchase in August.
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