This workout is one of my favorite ways to set my glutes on fire. Today I incorporated the exercises into my hike on Quicksilver Trail, but I normally do it at home and use hand weights for an added challenge (and to work the arms at the same time). So if you have weights, grab them to add a little somethin’ somethin’ to this awesome booty workout. You want to focus on your form rather than your speed for this series, so don’t feel the need to rush or time yourself. However, if it takes you over an hour to complete you probably need to reevaluate your concept of time.
I like to do my ab series before starting this workout as it’s a great way to warm up and get your core firing. And to give my legs a break between sets and/or sides, I’ll throw in either some pushups, planks, or crunches to switch it up.
FYI…
Squat + Calf Raise
Lunge
Bridge
Single Leg Lunge
Pendulum Lunge
Side Lunge + Kick
Now here we go!
Squat + Calf Raise x25
20 Pushups
Repeat Squat + Calf Raises x25
1 minute plank
Lunge (Left) x25 (option to add bicep curl or shoulder lift)
Bridge x25
Lunge (Right) x25 (optional armwork)
Bridge x25
Single Leg Lunge (Left) x25 (optional armwork)
Oblique Crunches (Left) x50
Single Leg Lunge (Right) x25 (optional armwork)
Oblique Crunches (Right) x50
Pendulum Lunge (Left) x25 (optional armwork)
Front Crunches x50
Pendulum Lunge (Right) x25 (optional armwork)
Front Crunches x50
Side Lunge + Kick (Left) x25
1 minute plank
Side Lunge + Kick (Right) x25
1 minute plank
FINISH! Now go get some crutches for tomorrow 😉