Awesome Glutes Workout

AWESOME GLUTES WORKOUT

strengthening training

Great, excellent, very simple, but very effective routine for your glutes, hamstring, lower back and abs. This one is one of my favourite, because of its awesome results. Shape your butt without any excuse.

I use 5lbs and 8lbs dumbbells. If you do not have any dumbbells at home, try to find something heavy or place the ball under the knee and keep it squeezed, so you keep your knee flexed all the time.

First use 8lbs dumbbells, then 5lbs dumbbells, then without dumbbells.

Challenge yourself, but whenever you need to, you can switch 8lbs dumbbells to 5lbs dumbbells or you can drop those weights.

Right leg

• 8lbs dumbbells

1. up and down, slow tempo (up on two and down on two), 8reps
2. up and down, faster tempo, 8reps
3. up x cross x up x down, 8reps
4. up x cross, 8reps

• 5lbs dumbbells

1. up and down, 8reps
2. side x center, 8reps
3. up x down, 8reps,
4. from up go higher and back to the center, 8reps
5. pulse, 8reps

• without dumbbells

1. keep the leg extended, go down, touch the ground and lift up, 8reps
2. hamstring curl, 8reps
3. little circle, 8reps

Left leg

• 8lbs dumbbells

1. up and down, slow tempo (up on two and down on two), 8reps
2. up and down, faster tempo, 8reps
3. up x cross x up x down, 8reps
4. up x cross, 8reps

• 5lbs dumbbells

1. up and down, 8reps
2. side x center, 8reps
3. up x down, 8reps,
4. from up go higher and back to the center, 8reps
5. pulse, 8reps

• without dumbbells

1. keep the leg extended, go down, touch the ground and lift up, 8reps
2. hamstring curl, 8reps
3. little circle, 8reps

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