Ready to improve strength, reduce aches and pains, and create your best butt ever?

This workout is for you!

I created this workout for you if you are:

  • New to strength training
  • Coming back to workouts after some time off
  • Are recovering from a minor setback or injury
  • Interested in improving the strength and function of your glutes
  • Planning to do The GLUTES Project and want a starter program to begin gently

You can do this workout anywhere – at home or the gym – and only need a stair, step or bench.

Hot Tip

If you are just getting back to workouts, or are beginning your strength training journey, please complete these exercises with just your body weight – no dumbbells or bands needed. Once you master each move and feel strong, with no soreness or pain, you can then add resistance (like I use in the video tutorials below)

Complete this workout twice per week for four weeks. Then you will be ready to move on to The GLUTES Project. (click here to learn more)

The Workout

1. Complete 2-3 rounds of my Perfect Warm Up for Strength Workouts video

2. Complete the following four exercises

 

3. Complete these exercises as “straight sets” by performing one set, then resting for 30 seconds before moving on to the second set. You’ll complete TWO sets for each exercise. Complete both sets before moving on to the next exercise.

4. Complete 10 reps for each move (10 reps on each leg for Dumbbell Split Squat and Bench Steps Ups) and 30 seconds for Plank on Elbow

Your workout will look like this:

  1. Perfect Warm Up for Strength Workouts
  2. 10 reps of Goblet Squat
  3. Rest for 30 seconds
  4. 10 reps of Goblet Squat
  5. Rest for 30 seconds
  6. 10 reps (right leg forward) of Dumbbell Split Squats
  7. Immediately perform 10 reps (left leg forward) of Dumbbell Split Squats
  8. Rest 30 seconds
  9. 10 reps (right leg stepping up) of Bench Step Ups
  10. Immediately perform 10 reps (left leg stepping up) of Bench Step Ups
  11. Rest 30 seconds
  12. 30 second hold of Elbow Plank
  13. Rest 30 seconds
  14. 30 second hold of Elbow Plank

And then celebrate! You did it!

Complete this entire workout two times each week for four weeks in total!

And then come on over to The GLUTES Project and take your strength and fitness to the next level!

 

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