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 😉

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