Sleigh the Glutes

Try this 22-minute, rep based, glute and hamstring dominant routine just in time for Christmas :-) No equipment is needed for this workout, so get ready to rock your backside!

Exercises

Set 1: 1 round

Floor Bridge

15 reps

Bent Single Leg Floor Bridges

10 reps

Rest

10 seconds

Prisoner Squats

10 reps

Dragon Squats

10 reps

Rest

10 seconds

Floor Bridge

20 reps

Straight Single Leg Floor Bridges

15 reps

Rest

10 seconds

Bottom to Bottom Squats

20 reps

Reverse Lunge to Right Side Lunges

10 reps

Reverse Lunge to Left Side Lunges

10 reps

Rest

10 seconds

Floor Bridge

20 reps

Right Bridge Glute Circles

10 reps

Left Bridge Glute Circles

10 reps

Rest

10 seconds

Left Side Plank with Leg Abduction

10 reps

Right Side Plank with Leg Abduction

10 reps

Rest

10 seconds

Glute Combo Kickback

15 reps

Glute Circles

15 reps

Rest

1 minute

Set 2: 1 round

Floor Bridge

15 reps

Bent Single Leg Floor Bridges

10 reps

Rest

10 seconds

Prisoner Squats

10 reps

Dragon Squats

10 reps

Rest

10 seconds

Floor Bridge

20 reps

Straight Single Leg Floor Bridges

15 reps

Rest

10 seconds

Bottom to Bottom Squats

20 reps

Reverse Lunge to Right Side Lunges

10 reps

Reverse Lunge to Left Side Lunges

10 reps

Rest

10 seconds

Floor Bridge

20 reps

Right Bridge Glute Circles

10 reps

Left Bridge Glute Circles

10 reps

Rest

10 seconds

Left Side Plank with Leg Abduction

10 reps

Right Side Plank with Leg Abduction

10 reps

Rest

10 seconds

Glute Combo Kickback

15 reps

Glute Circles

15 reps

Appears In

Butt & Legs

Toning

Bodyweight

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