Bonus workout 1: Glute Workout 1 (At Home Circuit)
Glute day 1: Scroll down for the bonus workouts
quipment: Resistance bands, bodyweight
Format: Complete 1-3 rounds. Rest 90 seconds between rounds.
Banded Squat to Side-Leg Lift 12 reps: each side Perform a squat, then lift one leg out to the side while standing up. Keep the band around your thighs to increase resistance.
Single-Leg Glute Bridge with Band 20 reps each leg: Place a band above your knees, drive through your heel, and lift your hips as high as possible while keeping tension on the band.
Curtsy Lunge with Kick 15 reps each leg: Step back into a curtsy lunge, then as you stand, stabilise on one leg and kick the leg in front of you.
Banded Quadruped Donkey Kicks 20 reps each leg: Get into a quadruped position, place a band above your knees, and kick one leg back while maintaining tension on the band.
Squat Pulse with Band 30 reps: Perform small pulses at the bottom of the squat, keeping constant tension in the band.
Standing Glute Squeeze 20-30 second hold: Stand upright, squeeze your glutes as hard as possible, and hold for 20 seconds.
