Glute day 1: Scroll down for the bonus workouts

quipment: Resistance bands, bodyweight

Format: Complete 1-3 rounds. Rest 90 seconds between rounds.

1. 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.

2. 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.

3. 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.

4. 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.

5. Squat Pulse with Band 30 reps: Perform small pulses at the bottom of the squat, keeping constant tension in the band.

6. Standing Glute Squeeze 20-30 second hold: Stand upright, squeeze your glutes as hard as possible, and hold for 20 seconds.