Glute Circuit

3-4 sets:

  • 30 FROG PUMPS w/dumbbell on hips or body weight, feet pushed together, back elevated; fast
  • 8-10 HIP THRUSTS w/barbell, single leg staggered stand, opposite leg helping to balance, back elevated, slow and controlled; each side
  • 15 DUMBBELL SWINGS optional kettlebell, powerful swing w/squeeze at the top
  • 10 ROTATIONAL SQUATS w/dumbbell on shoulder, slow and controlled, drive through and squeeze; each side

Equipment needed:

  • Dumbbell
  • Barbell
  • Low steps

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Glute Circuit

3-4 sets:

  • 12-15 SIDE ABDUCTIONS w/band, lift foot to touch bench; each side
  • 15 REVERSE HYPEREXTENSIONS w/band, on bench with knees pushed out
  • 14 STEP UP WITH LUNGE TO SIDE w/dumbbells, step up with right leg first then down and lunge right; repeat with left side

Equipment needed:

  • Band
  • Bench
  • Set of dumbbells

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Glute Circuit

3-4 sets:

  • 8 BULGARIAN SPLIT-SQUATS w/dumbbells, leaning forward, rear foot elevated, squeeze glute of elevated leg at top; each side
  • 5-5-5 BAND WALKING 5 to the left with band above knees, 5 to the left with band just below knees, and 5 to the left band at ankles then repeat going right
  • 10 GOBLET SQUATS controlled; glute squeeze at the top

Equipment needed:

  • SLow step
  • Set of dumbbells
  • Band

*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.

Videos available every Monday, Wednesday and Friday mornings at 7:01 am UTC [Universal Time].

Connect with Diamond Glutes: