Workout Wednesday 24th July- Glutes – Tikiboo

Here’s a 15-minute glutes workout that you can do at home or at the gym. You’ll need a mat and a pair of dumbbells or resistance bands if you want to add extra resistance, but bodyweight exercises are effective as well.

15-Minute Glutes Workout

Warm-Up (2 minutes):

1. Bodyweight Squats – 1 minute
2. Hip Circles – 1 minute (30 seconds each direction)

Workout (2 rounds, 6 minutes each round):

• Perform each exercise for 45 seconds followed by 15 seconds of rest.

Round 1:

1. Glute Bridges – Lie on your back with knees bent and feet flat on the floor, lift your hips towards the ceiling and squeeze your glutes.
2. Donkey Kicks (Right Leg) – On all fours, kick your right leg up towards the ceiling, keeping your knee bent.
3. Donkey Kicks (Left Leg) – On all fours, kick your left leg up towards the ceiling, keeping your knee bent.
4. Sumo Squats – Stand with feet wider than shoulder-width apart, toes pointing out, squat down, and push through your heels to return to standing.
5. Fire Hydrants (Right Leg) – On all fours, lift your right leg out to the side, keeping your knee bent.
6. Fire Hydrants (Left Leg) – On all fours, lift your left leg out to the side, keeping your knee bent.

Round 2:

1. Bulgarian Split Squats (Right Leg) – Stand a few feet in front of a bench or sturdy chair, place your left foot on the bench behind you, and lower into a lunge.
2. Bulgarian Split Squats (Left Leg) – Stand a few feet in front of a bench or sturdy chair, place your right foot on the bench behind you, and lower into a lunge.
3. Hip Thrusts – Sit on the ground with your upper back against a bench, feet flat on the floor, and knees bent. Drive your hips up, squeezing your glutes at the top.
4. Single-Leg Glute Bridge (Right Leg) – Lie on your back with your left knee bent and foot flat on the floor, extend your right leg, and lift your hips.
5. Single-Leg Glute Bridge (Left Leg) – Lie on your back with your right knee bent and foot flat on the floor, extend your left leg, and lift your hips.
6. Side Lying Leg Raises (Right Side) – Lie on your left side, lift your right leg up and down.
7. Side Lying Leg Raises (Left Side) – Lie on your right side, lift your left leg up and down.

Cool-Down (1 minute):

1. Figure Four Stretch – 30 seconds each leg (cross one ankle over the opposite knee and pull the uncrossed leg towards your chest)
2. Standing Quad Stretch – 30 seconds each leg (hold one foot behind you to stretch the front of your thigh)

Instructions:

1. Warm-Up: Perform the warm-up exercises continuously for 2 minutes to get your body ready for the workout.
2. Workout: Perform each exercise in Round 1 for 45 seconds at a steady pace, followed by 15 seconds of rest. Complete all six exercises, then immediately move to Round 2. Rest for a minute between rounds if needed.
3. Cool-Down: Finish with a cool-down to bring your heart rate back down and stretch out the muscles you worked.

Tips:

• Focus on engaging your glutes throughout each exercise to maximize effectiveness.
• Maintain proper form to prevent strain or injury.
• Add resistance (dumbbells or resistance bands) to increase the intensity if needed.
• Keep a water bottle nearby and stay hydrated.

This 15-minute glutes workout is designed to target your glute muscles efficiently and effectively. Enjoy your workout!