Day 9: 35 MIN TONED GLUTES Workout - w/ Heavy Weights, Mini Band (HIIT IT HARD - The Comeback)
Description
Day 9 of our 28-day HIIT IT HARD challenge is focussing on the GLUTE muscles! Grab your heavy dumbbells and a mini band to feel the extra spice! Ready to tone and strengthen your glutes? Let's make today count - you are so capable Team, let's crush it!
▸ Level: Intermediate
▸ Time: 35 Min
▸ Equipment: Heavy Dumbbells (I use 2 x 15 kg for reference) + Resistance Booty Band and your sofa or couch.
Workout:
▸ Glute Activation 60 sec on
Glute bridge + knees out
Glute bridge hold + knees out
One leg glute bridge
One leg glute pulses
One leg glute bridge
One leg glute pulses
▸ Hip Thrusts 60 sec on, 20 sec off
Hip Thrusts
Hip thrust pulses
1 leg hip thrust
1 leg hip thrust hold
1 leg hip thrust 1
leg hip thrust hold
▸ Lunges 60 sec on, 20 sec off
Step Up Lunge
Elevated Lunge Pulses
Bodyweight Lunge Kickback
Just Hold
▸ Glute Burnout 60 sec on, no rest
Side Clamshell
Clamshell Pulses
Side Leg Raises
Leg Raise Circles
▸ Cool Down 30 sec on, 10 sec off
Glute Stretch R
Glute Stretch L
Forward Fold Swings
Wide Leg Forward Fold
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