Build STRONG Glutes | 30 min Lower Body Strength Training
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- Опубликовано: 30 сен 2024
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Perky and strong glutes are what we are building today!!! This lower-body strength workout is all about building muscle, definition, and endurance! This workout will target your glutes, but because we are training with compound exercises your legs and thighs will also get a great workout!
Our glutes are a POWERHOUSE when it comes to workouts and life, so our goal for today is to build strong glutes to improve our training and make life easier!
During our 30-minute training session, we will work through 5 rounds of exercises, once we complete those rounds we will end the workout with drop set finishers! Drop sets are a great way to encourage even more muscle growth on top of our strength exercises! Our exercises will also include some tempo variations to increase the intensity and build!
30-MINUTE GLUTE STRENGTH WORKOUT STRUCTURE AND EXERCISE EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5kg to 11.3kg When selecting a weight for this workout, you want to lift heavy! When we reach the drop set finishers, we will start heavy and decrease weight with each set.
- EXERCISE MAT
OPTIONAL EQUIPMENT:
-BOOTY BAND OR MINI RESISTANCE BAND
-EXERCISE BOX OR BENCH (ANY STURDY RAISED SURFACE WILL WORK SUCH A A CHAIR OR COUCH!) IF YOU DON'T HAVE THIS, A MODIFICATION WILL BE ON SCREEN!
STRUCTURE:
-5 ROUNDS
-2 EXERCISES PER ROUND REPEATED TWICE
-WORK: 40 SECONDS
-REST: 20 SECONDS
-REST BETWEEN ROUNDS: 30 SECONDS
-DROP SET FINISHERS
-3 SETS WITH DECREASING WEIGHT - HEAVY TO MODERATE TO LIGHT
-WORK: 40 SECONDS
-REST: 10 SECONDS
EXERCISE LIST:
-ROUND 1
-GLUTE FOCUSED SQUAT WITH LOW HOLD
-LOW BANDED IN AND OUT SQUAT
-ROUND 2
-FEET ELEVATED GLUTE BRIDGE WITH 3 PULSE
-HIPS UP ABDUCTION
-ROUND 3
-ALT. REVERSE LUNGE WITH FORWARD HINGE *MOD-SUMO SQUAT
-SUMO ROMANIAN DEADLIFT
-ROUND 4
-ON ALL 4'S REAR LEG LIFT
-SWITCH SIDES
-ROUND 5
-FIRE HYDRANT
-SWITCH SIDES
-DROP SET FINISHER
-GLUTE FOCUSED SQUAT
-ALT. REVERSE LUNGE
-GLUTE BRIDGE
I am so glad you joined me for this workout! It's always better to work out with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH f...
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
Please ma'am take care of your self❤❤ you are really motivated me since I know you are not at 100% and with that baby you still do these stuff mad respect ma'am 🙇♂️🙇♂️ you alone destroy the entire fitness youtubers on RUclips 🎉🎉
We so appreciate you and even being pregnant he works so hard for us. Thank you.
Kaleigh you did it again! Amazing lower body workout. Can't wait to hear/see your reveal tomorrow. You are crushing it!
Loved this glute day. My bands were at the ready and my towel close at hand. My hubby made me a box.📦 Great music with my favorite strength instructor. Thank you Kaleigh. I feel fabulous ❤❤
ADORE the snoozing dogs in the background 😍
Week 2 - M C & S - Day 9 - Done. Awesome workout! Awesome playlist! Thank you Kaleigh! Hi Stella! Hi Nacho!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Wow! My glutes are done like dinner! I think I’m going to maybe curse you tomorrow- sorry in advance! Great workout! ❤
I don't have a band,can I still do this workout, will it work on my glute
Yep!
So inspirational! Wish I knew to do this when I was pregnant
Rest in ☮️ peace Stella❤❤❤❤❤
I always appreciate the form reminders!!! 💕
Yes!!! I need those reminders. I like when she shows herself side profile and front though.
Such a good burnnnnnn 🔥 thank you!
This was sooo goood! Awesome format ❤ My kids want to know how you get your dogs to sleep through your vidoes 😂 as I’m doing your video both my dogs are all over me and walking everywhere!
Hi Celene! So glad you liked it! Stella always sleeps on her couch and only gets crazy when there is food. Nacho at first was pretty crazy and almost ruined a few workouts but now he's pretty calm. Maybe he started following Stella's lead. 💜
Loved this one 🎉
Plz take care .
Some of us may reference the armpit egg, but in another place, during this scorcher. Nobody? Just me?!😂
Glutes on fire😂Wow!! Kayleigh and Jason you rock ❤ Your workouts produce sweat and muscle tone and growth 💪🏽The laughs are an awesome perk too😂😂
That was awesome Kaylee and jason! Thank you. I did that with the coobons bands you have in your Amazon store, it was awesome. They're super comfortable. Thank you
Loved it, love the music, love your personality! Love it all! Gonna be sore tomorrow!! ❤❤❤❤❤❤❤
😊you look beautiful! Such a beautiful belly!strong mama! 🎉
Happy Mother’s Day, just subscribed, ❤😊
Holy booty, Batman! That was amazing. 10/10. 🎉
Another banger! Thanks, Kayleigh🐶🐶🐶
That was excellent - definitely felt the burn!! Thanks.
I was so excited when I saw it was a glute focused lower body day, I loved this!! So sweaty and feeling so good after that 🙌🏻🥳
It was great! Thank you!!
Happy Mother’s Day!
Loving the added drop sets!😊
Loved this one❤
That was a BUN BURNER for sure today!! 🔥🔥🔥thank you Kaleigh!! 💜🔥🪨🙏🏻🥰💦