LEGS & GLUTES ON 🔥🔥🔥
MOVE QUICKLY BETWEEN 4 SETS!
I would like you to perform all 4 exercises as supersets which means that i would like you to perform every set of all 4 exercises back to back then AFTER COMPLETING THE 1ST ROUND, tAKE 40 SEC REST AND CONTINUE TO THE NEXT ROUND
ACTIVATE YOUR BUBBLE GLUTE 🍑
It is essential to activate and warm up your glutes to get them ready for the workout!
GO STRONG QUEEN 💪🏽
- BANDED SEATED ABDUCTIONS: 2 SETS x 15 REPS
EQUIPMENT : Loop Band – Level: Medium
- Sit up tall in your chair
- Wrap a resistance band just above your knees
- Slowly push your knees out to the side and then bring them back, in a control motion
- Do not rush the exercise and maintain an upright posture throughout
- Repeat reps as instructed
WORKOUT:
- DB SUMO SQUAT: 3 SETS x 20 REPS
- Stand with feet wider than your hips,in a sumo stance position with toes pointing out and torso upright
- Bend your knees lowering your hips deeply until thighs are parallel to the floor
- Go back upright by keeping weight in your heels and engaging your glutes to help lift you up
- Repeat reps as instructed
- DB STEP-UP: 3 SETS x 15 REPS E/S (MOVE SLOWLY ON THE WAY DOWN)
- Keep your heel flat on the step, your knee should track slightly outwards
- Step up, keeping your core engaged
- Straighten your leg to bring yourself to standing on the step
- Keep your shoulders back and head up, lower your leg down slowly to the ground
- Return to the starting position
- DB GLUTE BRIDGE: 3 SETS x 20 REPS (CONTRACT YOUR GLUTES AT THE TOP OF THE MOVEMENT)
EQUIPMENT : DUMBBELL – Level: Heavy enough to challenge your muscle, while maintaining a proper form
- Start lying on the ground with your heels directly under your knees
- Place the dumbbell on your hips
- Push your hips high against the dumbbell.
- Pause and squeeze your glutes in the top position
- Lower back down with control to the starting position
- DB SINGLE LEG HIP-THRUST: 3 SETS x 15 REPS E/S (CONTRACT YOUR GLUTES AT THE TOP OF THE MOVEMENT)
EQUIPMENT : DUMBBELL – Level: Heavy enough to challenge your muscle. Increase in a every set if possible
- Sit in front of the edge of a chair or a bed with a dumbbell positioned over your right hip
- Lower your body so that your shoulder blades are pressing against the bench
- Shift your weight to the right leg and extend your left leg forward
- Driving through your right heel, lift your hips up
- Repeat reps as instructed then switch to other leg
PERFORM THE 1ST SET OF THE FIVE NEXT EXERCISES ON ONE SIDE, BACK TO BACK WITHOUT TAKING REST AND THEN SWITCH TO THE OTHER LEG 🔥
WHEN YOU ARE DONE WITH BOTH SIDES TAKE A 40 SEC REST THEN START THE 2ND SET
- DONKEY KICKS: 3 SETS x 15 REPS E/S (CONTRACT YOUR GLUTES AT THE TOP OF THE MOVEMENT)
EQUIPMENT : Ankle Weight if applicable (You can also perform the exercise without an ankle weight and still get that burn 🔥)
- Wear you ankle weights on each leg
- Brace your core, kneel on all fours use your glute to kick your working leg directly back and high
- Squeeze at the top
- Slowly lower your foot back to the starting position
- Repeat reps as instructed then switch to the other leg
- DONKEY KICKS PULSES: 3 SETS x 15 REPS E/S (CONTRACT YOUR GLUTES AT THE TOP OF THE MOVEMENT)
EQUIPMENT : Ankle Weight if applicable (You can also perform the exercise without an ankle weight and still get that burn 🔥)
- Brace your core, kneel on all fours
- Use your glute to kick your working leg directly back and high
- Keep your working leg in the top position
- Perform small pulses
- Squeeze your glute in every rep
- Repeat reps as instructed then switch to the other leg
- DONKEY KICK CROSSOVER: 3 SETS x 15 REPS E/S (CONTRACT YOUR GLUTES AT THE TOP OF THE MOVEMENT)
EQUIPMENT : Ankle Weight if applicable (You can also perform the exercise without an ankle weight and still get that burn 🔥)
- Brace your core, kneel on all fours
- Use your glute to kick your working leg directly back and high
- Squeeze at the top
- Slowly lower your working leg and cross it over your stationary leg
- Lift your working leg back up to the top position and squeeze your glute
- Repeat reps as instructed then switch to the other leg
- INNER THIGH LEG RAISES: 3 SETS x 15 REPS E/S
EQUIPMENT : Ankle Weight if applicable (You can also perform the exercise without an ankle weight and still get that burn 🔥)
- Lie down on your side with your legs out straight
- Position yourself with your left hip on the ground and your legs stacked on top of each other
- Support your upper body with your left elbow
- Ensure that your left elbow is directly under your shoulder
- If supporting your upper body with your elbow feels uncomfortable, lie all the way down on your side with your arm straight
- Put your right hand on the floor in front of your chest for extra stability
- Place your right foot flat on the ground behind of your left knee Flex your left foot so that your toes are pointing straight ahead and keep your leg straight
- Lift your left leg 6 to 12 in (15 to 30 cm) off the ground
- Use your inner thigh muscles to lift your leg upwards as far as possible while maintaining a good form
- Hold your leg up for about 1 second and squeeze your glutes
- Bring your leg down slowly towards the ground
- Repeat reps as instructed
- INNER THIGH CIRCLES: 3 SETS x 15 REPS E/S
EQUIPMENT : Ankle Weight if applicable (You can also perform the exercise without an ankle weight and still get that burn 🔥)
- Lie down on your side with your legs out straight
- Position yourself with your left hip on the ground and your legs stacked on top of each other
- Support your upper body with your left elbow
- Ensure that your left elbow is directly under your shoulder
- If supporting your upper body with your elbow feels uncomfortable, lie all the way down on your side with your arm straight
- Put your right hand on the floor in front of your chest for extra stability
- Place your right foot flat on the ground behind of your left knee Flex your left foot so that your toes are pointing straight ahead and keep your leg straight
- Lift your left leg 6 to 12 in (15 to 30 cm) off the ground
- Open your left leg out to the side while performing a circle motion
- Make sure to keep your core tight
- Repeat reps as instructed
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FINISH UP STRONG! SET YOUR GLUTES ON 🔥
Burn it out gorgeous! This is created to burn your GLUTES in order to build them! Contract your glute muscle really hard at the top of the movement and pause, feel the burn feel them working!!!! 🔥🔥🔥🔥🔥
Go STRONG Queen!
- REVERSE LEG RAISES: 2 SETS x 20 REPS (CONTRACT YOUR GLUTES AT THE TOP OF THE MOVEMENT)
EQUIPMENT : Ankle Weight or Loop Band if applicable (You can also perform the exercise without an ankle weight and still get that burn 🔥)
- Lie down with your torso lying on a stool or chair
- Keep your legs back straight
- keep your feet pointed so that your toes are pointing straight back and keep both leg straight
- Lift your legs up and out to your side
- Hold your leg up for about 10 second and squeeze your glutes really hard
- Bring your leg down slowly towards the ground
- Repeat reps as instructed