Glute Circuit

3-4 sets:

  • 8 BULGARIAN SPLIT-SQUATS w/dumbbells, leaning forward, weight on front heel, squeeze at the top; each side
  • 10 BARBELL/DUMBBELL SQUATS w/band just above knees, pushing knees out
  • 10 ROTATIONAL DOUBLE DIP w/dumbbell in close to body in goblet grip, squeeze at the top; each side

Equipment needed:

  • Set of dumbbells
  • Band
  • Barbell
  • Heavy dumbbell

*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:

  • 8-10 HAMSTRING CURLS 2 legs up, negative 1 leg down; then 810-12 SEC ISOMETRIC HOLD push up w/same leg; repeat other side
  • 20-30 FROG PUMPS w/heavy dumbbell or kettlebell on hip, push heels in

Equipment needed:

  • Leg curl machine
  • Heavy dumbbell or kettlebell

*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:

  • 12-14 KETTLEBELL OR DUMBBELL SWINGS squeeze at the top without arching
  • 7/7 LATERAL LUNGES ALTERNATING w/bar on shoulders, chest is up
  • 12-14 KETTLEBELL OR DUMBBELL GOBLET SQUATS w/band around knees, push knees out
  • 20 LATERAL JUMPS w/band around knees; 20 reps total

Equipment needed:

  • Kettlebell or dumbbell
  • Bar
  • 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].

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