Train Your Posterior Chain
January 30, 2016
20-Minute Tabata Workout
February 25, 2016
Show all

30-Minute Glutes Workout

Want to build up your glutes?
This high-rep routine may be brutal,
but it works.

Training your glutes doesn’t always require an hour-long gym session, and this 30-minute routine is proof. Individually, these exercises may not be very complex, but it’s their sequence, mega-high reps, and oh so many pop squats, that make it a serious butt burner. As you go through the routine, remember to use mind-muscle connection: focusing on pressing through your heels and contracting the muscles will help activate those glutes and get you noticeable results. With this workout, you’ll want to go easy on the weight load to avoid burning out too quickly. The intensity comes from the plyometric elements and high reps, so keep the dumbbells moderate and focus on perfect form and minimal rest between exercises.
How to: Perform each exercise, one after the other, with minimal rest. Between each exercise, you will be performing 25 pop squats. After completing the entire circuit, rest for 1 minute, go back to the top and repeat the whole thing. Advanced trainers: repeat it twice.

EQUIPMENT

  • A pair of dumbbells (15-30 lbs)
  • A bench
  • Step, box or chair
  • A mat

TIMES PER WEEK:

2-3

CALORIES BURNED:

Approx. 300

*POP SQUAT  Stand with feet together and place your hands on your hips. Jump your feet out wide and lower into a squat. From there quickly, jump feet back to the middle to return to the starting position, then quickly jump them back out again and repeat. REPS 25
1. Speek Skater
1-SpeedSkaterREPS: 50  
Set up: Begin on one foot, tucking the opposite foot behind. Lean forward slightly and clasp your hands in front of you.
Action: Leading with the free leg, leap as far as you can to the side, landing on one foot, sweeping the opposite leg behind you. Let your toes lightly touch down, then immediately leap as far as you can to the other side, and repeat.
*Pop Squat x 25

Leave a Reply

Your email address will not be published. Required fields are marked *

Powered by themekiller.com anime4online.com animextoon.com apk4phone.com tengag.com moviekillers.com