Build STRONG Glutes | 30 min Lower Body Strength Training

📆 May Strength ONLY Calendar 👉 https://buymeacoffee.com/kaleighcohen...
OR May Cycle & Strength Calendar 👉 https://buymeacoffee.com/kaleighcohen...

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 for Injury Preve...  

MY LINKS:
Amazon Storefront- https://www.amazon.com/shop/kaleighco...
Like to know about my outfit?- https://amzn.to/41ZammW
Become a member here- https://www.buymeacoffee.com/kaleighc...
KCF merch- https://kaleighcohen.com/shop/
Instagram-   / kaleighacohen  
Facebook-   / kaleighcohenfitness  


Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________

🔴 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.