Want to build up your glutes?
This high-rep routine may be brutal,
but it works.
Training your glutes doesn’t always require an hour-long gym session, and this 30-minute routine is proof. Individually, these exercises may not be very complex, but it’s their sequence, mega-high reps, and oh so many pop squats, that make it a serious butt burner. As you go through the routine, remember to use mind-muscle connection: focusing on pressing through your heels and contracting the muscles will help activate those glutes and get you noticeable results. With this workout, you’ll want to go easy on the weight load to avoid burning out too quickly. The intensity comes from the plyometric elements and high reps, so keep the dumbbells moderate and focus on perfect form and minimal rest between exercises.
How to: Perform each exercise, one after the other, with minimal rest. Between each exercise, you will be performing 25 pop squats. After completing the entire circuit, rest for 1 minute, go back to the top and repeat the whole thing. Advanced trainers: repeat it twice.
EQUIPMENT
- A pair of dumbbells (15-30 lbs)
- A bench
- Step, box or chair
- A mat
TIMES PER WEEK:
2-3
CALORIES BURNED:
Approx. 300
*POP SQUAT Stand with feet together and place your hands on your hips. Jump your feet out wide and lower into a squat. From there quickly, jump feet back to the middle to return to the starting position, then quickly jump them back out again and repeat. REPS 25
REPS: 50 Set up: Begin on one foot, tucking the opposite foot behind. Lean forward slightly and clasp your hands in front of you.
Action: Leading with the free leg, leap as far as you can to the side, landing on one foot, sweeping the opposite leg behind you. Let your toes lightly touch down, then immediately leap as far as you can to the other side, and repeat.
*Pop Squat x 25
REPS: 50
Set Up: Holding a single dumbbell with both hands in front of your thighs, place feet in a wide stance with toes slightly turned out.
Action: Push your hips back and down and slowly lower into a squat. At the bottom of the movement, pulse up and down once before returning to the standing position.
*Pop Squat x 25
REPS: 25 PER SIDE
Set Up: Holding a pair of dumbbells, stand in front
of a box or a step.
Action: Step one foot onto the bench, driving the
opposite knee up towards your torso, then lowering
it back towards the floor.Bring the foot from the bench down and behind
you, and perform a lunge. Repeat all reps on one side before switching legs.
*Pop Squat x25
REPS: 25 PER LEG
Set Up: Get on your hands and knees and place a dumbbell behind one knee.
Action: Squeezing the dumbbell, lift your leg and drive your heel towards the ceiling while raising the leg into the air, keeping it in a bent position. Squeeze at the top of the movement for 2 full seconds, then slowly lower back down
and repeat.
*Pop Squat x25
REPS: 50
Set Up: Begin in a high plank position with palms flat on the ground, arms straight and legs extended behind you. Engage your core by tilting your navel towards your spine.
Action: Bring one knee across your body towards the opposite elbow, place it back, and repeat with the other leg. Continue
alternating as quickly as you can.
*Pop Squat x25
REPS: 50
Set Up: Place your feet in a wide stance and lower your hips down until you can place your elbows just inside your knees. Clasp your hands in front of you.
Action: Keeping your elbows where they are and legs bent, slowly push your hips up in the air and slowly lower back down.
*Pop Squat x25
