GET THOSE GLUTES — Lower Body, Bodyweight Workout

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WHAT YOU’LL NEED:

  • Timer
  • Towel or Paper Plate (something that will slide easily across the floor
  • Yoga/Exercise Mat (optional)
  • Stability Ball (optional)

WARM-UP (20s each exercise)

MAIN WORKOUT

This workout is composed of supersets. You’ll complete 10 reps of one exercise, move onto the next exercise, and then return to the first exercise again until you’ve completed 2 sets of each exercise in the superset. It follows ABAB format. In between supersets, you’ll do 1 minute of quick cardio. Enjoy!

  1. Glute Kickback (10 reps per leg)
  2. Hamstring Curl (10 reps)
    1. If you have a stability ball, do THIS VERSION instead.
  • 1 MINUTE OF CARDIO = Jumping Jacks
  1. SL Glute Bridge (10 reps per leg)
  2. Side Bridge (10 reps per side)
  • 1 MINUTE OF CARDIO = Jumping Jacks
  1. Abductor Leg Raises (10 reps per side)
  2. Adductor Leg Raises (10 reps per side)
  • 1 MINUTE OF CARDIO = Jumping Jacks
  1. SL Good Morning (10 reps per leg)
  2. Supine Plank Leg Raises (10 reps per leg)
  • 1 MINUTE OF CARDIO = Jumping Jacks
  1. Bodyweight Squat (50 reps)
    1. Get as low as possible, no half squats here!!

COOL DOWN & STRETCH


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IronOctopusFitness

About IronOctopusFitness

Online athletic training and nutrition coach, full-time mom, okay skater, and connoisseur of all things tea, chocolate, and roller derby. I'll help you unleash your inner athlete by building a strong, capable body that can withstand whatever life throws at you.

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